The classic 6-day hypertrophy split. Hit every muscle twice per week with focused push, pull, and leg sessions.
Intermediate lifters chasing hypertrophy with time for 6 sessions a week.
Expected commitment: 60-80 min per workout, 6 workouts per week.
Prerequisites: At least 6 months of consistent training. Access to a full barbell, dumbbells, cables, and a few machines.
Chest, shoulders, triceps. Strength bias.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Barbell Bench Press | 4 | 5-7 | RPE 8 |
| Standing Overhead Press | 3 | 6-8 | RPE 8 |
| Incline Dumbbell Press | 3 | 8-10 | RPE 8 |
| Cable Lateral Raise | 4 | 12-15 | RPE 9 |
| Overhead Cable Triceps Extension | 3 | 10-12 | RPE 9 |
| Triceps Pushdown | 3 | 12-15 | RPE 9 |
Back, rear delts, biceps. Strength bias.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Barbell Deadlift | 3 | 4-6 | RPE 8 |
| Weighted Pull-Up | 3 | 6-8 | RPE 8 |
| Pendlay Row | 3 | 8-10 | RPE 8 |
| Chest-Supported Dumbbell Row | 3 | 10-12 | RPE 9 |
| Face Pull | 3 | 15-20 | RPE 9 |
| Barbell Curl | 3 | 8-10 | RPE 9 |
Quads-led leg day. Squat as the main lift.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Barbell Back Squat | 4 | 5-7 | RPE 8 |
| Romanian Deadlift | 3 | 6-8 | RPE 8 |
| Bulgarian Split Squat | 3 | 8-10 | RPE 8 |
| Leg Curl | 3 | 10-12 | RPE 9 |
| Standing Calf Raise | 4 | 8-12 | RPE 9 |
| Hanging Knee Raise | 3 | 10-15 | RPE 8 |
Hypertrophy-bias push. Higher reps, machines + dumbbells.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Incline Barbell Bench Press | 4 | 8-10 | RPE 8 |
| Seated Dumbbell Shoulder Press | 3 | 10-12 | RPE 8 |
| Machine Chest Press | 3 | 10-12 | RPE 9 |
| Cable Crossover | 3 | 12-15 | RPE 9 |
| Dumbbell Lateral Raise | 4 | 12-15 | RPE 9 |
| Skull Crusher | 3 | 10-12 | RPE 9 |
Hypertrophy-bias pull. Higher reps, isolation finishers.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Lat Pulldown | 4 | 10-12 | RPE 9 |
| Seated Cable Row | 3 | 10-12 | RPE 9 |
| Single-Arm Dumbbell Row | 3 | 10-12 | RPE 9 |
| Reverse Pec Deck | 3 | 12-15 | RPE 9 |
| Incline Dumbbell Curl | 3 | 10-12 | RPE 9 |
| Hammer Curl | 3 | 10-12 | RPE 9 |
Posterior-chain / hip-dominant. RDL-led.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Front Squat | 3 | 8-10 | RPE 8 |
| Hip Thrust | 3 | 8-10 | RPE 8 |
| Leg Press | 3 | 12-15 | RPE 9 |
| Walking Lunge | 3 | 10-12 per leg | RPE 9 |
| Seated Calf Raise | 4 | 12-15 | RPE 9 |
| Cable Crunch | 3 | 12-15 | RPE 8 |
PPL alternates push, pull, and leg sessions so each major movement pattern gets a full rest day before being trained again. With six sessions a week you hit every muscle group twice, the well-established weekly frequency for maximizing hypertrophy.
The two-wave structure (Heavy → Volume) lets you push close-to-1RM intensity on day one of each pattern, then chase pump and metabolic stress on the second wave with higher reps, more isolation, and shorter rest. Top working sets sit at RPE 8 on heavy days and RPE 9 on volume days.
On MuscleBuddy this program runs with double progression: stay in the rep range, and once every working set reaches the top of it with good form, the next session adds a small weight increment. If you come up short of the bottom of the rep range three sessions in a row, MuscleBuddy takes about 10% off that lift and you build back up from there.
The block runs four working weeks with no deload week written in. MuscleBuddy eases a week for you when your recovery scores trend down, and you can take a deload week yourself whenever you need one. Treat a deload as productive: it lets accumulated fatigue clear so the next block opens from a fresh baseline.
MuscleBuddy auto-advances weights, tracks every set, and adjusts when you stall.
Start this program for free with MuscleBuddy