Intermediate-advanced Push Pull/legs Hypertrophy Program Pdf: A Practical Guide (2026)

By Emily Parker

Updated November 2026

An intermediate-advanced push pull/legs hypertrophy program PDF gives you a printable week-by-week plan that splits your training into pushing, pulling and leg days, with enough weekly volume to drive muscle growth. This guide walks you through how to structure that program, how to set sets, reps and rest periods, how to progress load over months, and how to build a printable version you can follow in the gym. By the end you will have a complete template you can adapt to your own schedule and recovery.

Who This Program Is Built For

This style of training suits lifters who have roughly two or more years of consistent training behind them. You should be able to perform compound lifts such as squats, bench press, rows and overhead press with sound technique, and you should already know how to track your loads. If you are still building basic technique or gaining your first few months of strength, a simpler full-body plan will serve you better. Intermediate and advanced lifters, however, usually need more weekly sets per muscle than a beginner program provides, and a push/pull/legs (PPL) split allows that volume without overloading any single session.

Shopping for one? See our guide: 6 Best Push Pull Legs Advanced Workout Programs and Tools (2026).

How the Weekly Split Is Structured

A classic hypertrophy PPL runs six days per week, with each muscle group trained twice weekly. The order is push, pull, legs, then repeat with a rest day or a second push day. The reason this works is that each session targets muscles that share a movement pattern, so you can train them hard without fatiguing the next session’s primary muscles.

Sample six-day layout

If six days is too much for your schedule, run the same A and B sessions on a three-day rotation with a rest day between each block, or use the three-day split covered in Push Pull Legs 3-Day Split Advanced: A Step-by-Step Guide. You can also compare other structures in What's a Good Push Pull Legs Split? 7 Best Programs Compared (2026) before committing.

Setting Sets, Reps and Rest

Hypertrophy responds best to a combination of moderate loads, sufficient weekly sets and close proximity to failure. For most intermediate and advanced lifters, the following ranges work well.

Compound lifts

• Sets: 3 to 4 per exercise
• Reps: 6 to 10
• Rest: 2 to 3 minutes
• Effort: leave 1 to 2 reps in reserve on the last set

Isolation and accessory lifts

• Sets: 3 per exercise
• Reps: 10 to 15 (or 12 to 20 for lateral raises and calves)
• Rest: 60 to 90 seconds
• Effort: take sets to within 0 to 2 reps of failure

Aim for roughly 10 to 20 hard working sets per muscle group each week. Start near the lower end and add sets only when recovery stays good. Track your sleep, appetite and joint comfort, since those signals tell you whether the volume is sustainable.

Sample Exercise Selection

Below is a template you can paste into a printable layout. Swap exercises as equipment allows, but keep the movement patterns consistent.

Push A

1. Barbell or dumbbell bench press: 4 sets of 6 to 8
2. Incline dumbbell press: 3 sets of 8 to 10
3. Seated dumbbell shoulder press: 3 sets of 8 to 10
4. Cable lateral raise: 3 sets of 12 to 15
5. Triceps rope pushdown: 3 sets of 10 to 12
6. Overhead cable triceps extension: 2 sets of 12 to 15

Pull A

1. Weighted pull-up or lat pulldown: 4 sets of 6 to 10
2. Chest-supported row: 3 sets of 8 to 10
3. Seated cable row: 3 sets of 10 to 12
4. Face pull: 3 sets of 12 to 15
5. Incline dumbbell curl: 3 sets of 10 to 12
6. Hammer curl: 2 sets of 10 to 12

Legs A

1. Back squat or hack squat: 4 sets of 6 to 8
2. Romanian deadlift: 3 sets of 8 to 10
3. Leg press: 3 sets of 10 to 12
4. Seated or lying leg curl: 3 sets of 10 to 12
5. Standing calf raise: 4 sets of 10 to 15

Day B variations should change the angle or implement rather than simply repeat Day A. For example, use a flat barbell bench on Push B, a neutral-grip pulldown on Pull B, and a front squat or Bulgarian split squat on Legs B.

Progression Over Weeks and Months

A hypertrophy program only works if you progress it. There are three common approaches, and you can combine them.

1. Double progression. Pick a rep range such as 8 to 12. When you hit the top of the range on every set with good form, increase the load slightly and start again at the bottom of the range.
2. Weekly volume increase. Begin each four to six week block at around 10 sets per muscle per week, then add one set per muscle group every week or two until you reach your ceiling.
3. Deload. Every fourth to sixth week, cut total sets by about 40 to 50 percent and keep loads moderate. This restores recovery and often reveals new strength gains when you return to full volume.

Tracking your numbers

Record the load, reps and reps in reserve for each set. A spreadsheet or a printed log sheet works well. If your bench press stalls for three consecutive sessions at the same load and rep count, adjust by a set, a rep, or a small change in rest rather than pushing harder on every workout.

Turning the Plan Into a Printable PDF

A printable PDF makes the program easy to follow in the gym. Use a simple layout with one page per day, including columns for exercise, sets, reps, target RIR, load used and notes. Keep the page clean so you can read it quickly between sets.

Checklist for building your PDF

• Title and training block dates
• Weekly split overview on the first page
• One page per training day with exercises in order
• Columns for sets, reps, load, RIR and completed checkbox
• Deload week marked in the calendar
• Space for bodyweight, sleep and soreness notes

Many lifters also find a tutorial helpful for reading and adapting a published layout. The steps in Jeff Nippard Push Pull Legs PDF: A Step-by-Step Guide to Using the Program show how to interpret a PDF template and adjust it to your equipment. For a fully built plan with week-by-week progression, see 12 Week Push Pull Legs Program PDF: Printable Plan With Sets and Reps.

Recommended gear

A few pieces of equipment make this program easier to run consistently. Lifting straps help when your grip gives out before your back on heavy pulls. A lifting belt can support your trunk on heavy squats and deadlifts. A tracking app or simple log book keeps your progression honest. The gear below is commonly used by lifters following this style of training.

• Lifting straps: Useful for heavy rows and pulldowns when grip becomes the limiting factor. View on Amazon
• Weightlifting belt: Supports the trunk during heavy squats and rows. View on Amazon
• Adjustable dumbbells: Let you match load increments precisely for double progression. View on Amazon
• Training log notebook: A printed log keeps load and RIR records next to your PDF plan. View on Amazon

Common Mistakes

• Too much volume too soon. Jumping straight to 20 sets per muscle often leads to joint pain and stalled progress. Build up gradually.
• Training every set to failure. Most sets should end with 1 to 3 reps left in reserve. Reserve failure for the last set of select isolation exercises.
• Skipping progression tracking. Without written records, it becomes hard to know whether you are actually getting stronger.
• Repeating the same exercise order every week. Rotate accessories and angles every four to six weeks to keep stimulus varied.
• Neglecting recovery. Sleep, protein intake and rest days drive the adaptation. Training harder does not compensate for poor sleep.

FAQ

Is a push pull/legs program good for hypertrophy?

Yes. Training each muscle twice per week with moderate loads and sufficient weekly sets is a well-established approach to building muscle, and the PPL structure makes that volume manageable.

How many days per week should I train?

Six days is the standard PPL schedule, but three to four days can work if you rotate the same sessions and keep weekly sets in range. Choose a frequency you can recover from consistently.

How long should I follow this program?

Most lifters run a block of four to twelve weeks before taking a deload and adjusting exercises or volume. Longer blocks work too, provided you keep progressing.

Can I use this program if I train at home?

You can, with adjustments. Substitute dumbbell variations, resistance bands and bodyweight movements, and aim for the same set and rep ranges. Home setups often need more creative load progression, such as slower tempos or pauses.

What if I miss a session?

Do not try to make up volume by doubling up the next day. Resume the normal rotation and keep your planned sets for that session.

Should I train to failure every set?

No. Stopping one to three reps short of failure on most sets lowers injury risk and fatigue while still producing strong hypertrophic stimulus.

Do I need to eat in a surplus to build muscle?

Many lifters gain muscle more efficiently in a modest calorie surplus, but the exact approach depends on your goals and body composition. If you have medical conditions or specific dietary needs, consult a registered dietitian or physician before making major changes.

Is this program safe for someone with joint problems?

Modify or substitute exercises that aggravate pain, and consult a physical therapist or doctor for persistent joint issues before increasing load.

Conclusion

An intermediate-advanced push pull/legs hypertrophy program PDF is most useful when it gives you a clear weekly split, specific sets and reps, and a simple progression method you can track. Build your template with consistent rep ranges, log your loads, and deload when performance stalls. Adjust exercises as needed, and give each training block enough time to produce results.

About Emily Parker

Emily Parker is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.