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Workout Plan

6 Day Workout Split

An intense 6-day PPL workout split that trains each muscle group twice weekly. Built for dedicated lifters who want maximum training frequency and volume.

6 Training Days
1 Rest Days
40 Total Exercises
39 Unique Movements
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What is a 6-day workout split?

A 6-day workout split using the Push Pull Legs format is the gold standard for high-frequency training. Each push, pull, and legs session is performed twice per week, allowing you to accumulate substantial training volume while keeping individual sessions focused and manageable.

How is the 6-day PPL split structured?

The first rotation (Monday through Wednesday) emphasises heavier compound movements and barbell work. The second rotation (Thursday through Saturday) shifts toward dumbbells, cables, and machines, providing different stimulus angles and reducing joint stress from constant heavy loading. Sunday is a full rest day.

Who should do a 6-day workout split?

A 6-day split is designed for intermediate to advanced lifters with at least a year of consistent training experience. Six training days per week is demanding, and proper nutrition, 7-9 hours of sleep, and stress management are essential to recover from this training volume.

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