Push/Pull/Legs (PPL)

Who this is for

Intermediate lifters with the time and recovery to train six days a week. PPL is the highest-frequency split that still gives each muscle group genuine recovery between sessions — every muscle gets hit twice per week.

If you've run a 3- or 4-day split for at least six months and your body responds well to volume, PPL is the next step.

Structure

Six days a week: Push A / Pull A / Legs A / Push B / Pull B / Legs B. One rest day, usually Sunday.

Push days (chest, shoulders, triceps): Bench Press, Overhead Press, dips, lateral raises, triceps work. Pull days (back, biceps, rear delts): Bent Over Row, Pull-Ups, Curls, rear delt work. Legs days (quads, hams, glutes, calves): Squat, Hip Thrust, Romanian Deadlift, leg accessories.

A and B versions vary the primary lift. Push A leads with Bench, Push B leads with Overhead. Pull A leads with Row, Pull B leads with Pull-Ups. Legs A leads with Squat, Legs B leads with Deadlift.

Progression is double-progression: once you hit the top of the rep range on all sets, weight goes up next session.

How to run it in Rackd

Start each working set at the bottom of the rep range. Rackd tracks reps per set and tells you when to add weight (when you've hit the top of the range across all sets).

Six days is a lot. If you're missing sessions, drop to a 4-day Upper/Lower or 3-day Full Body until your schedule and recovery sort themselves out.

Notes

• Rotate the order of accessory exercises occasionally so the last one isn't always the one you're tired for.
• If you stall on the same lift two weeks in a row, deload it to 90% and rebuild. The other lifts keep progressing.
• 9 sets per week per muscle group is the volume target. The program is built to hit that without you doing math.