By Colin FosterUpdated November 2026
Anyone looking for a push pull legs workout split 6 days plan usually wants the same thing: a schedule that trains each muscle group twice a week without burning out. The right program depends on experience level, how much time you can commit, and whether you want the structure of a full written plan or a training system with exercise guidance built in. The three programs below were selected by comparing published exercise structure, how clearly each program explains progression, the depth of its exercise instruction, and the general patterns owners and reviewers mention about adherence. None of these picks were tested by our writers; the comparison is based on program design and the feedback patterns that appear most often.
Our top picks at a glance
- 1
TOP CHOICEBest overallThe Push Pull Legs Plus SystemView on Amazon - 2
Best for intermediate lifters who want a clear 6-day structureIron Week: The 6-Day Muscle Building BlueprintView on Amazon - 3
Best for a lower-commitment alternativeSTRENGTH PROGRAM: 24-WEEKS – 3-DAY SPLITView on Amazon
Our Top Picks
Before choosing, it helps to understand what a six-day push pull legs split actually looks like. A standard version runs Push, Pull, Legs, then repeats: Push, Pull, Legs, with one day off after the first set of three and a second rest day or lighter session at the end. Each muscle group gets hit about twice per week, which is why this format is popular for hypertrophy. The programs below all follow this general shape, but they differ in how much exercise instruction they include, how progression is handled, and how demanding the weekly volume is.
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| The Push Pull Legs Plus System | Lifters wanting a 13-week progression with a fourth training day | Adds a fourth day that traditional PPL often leaves out |
| Iron Week: The 6-Day Muscle Building Blueprint | Intermediate lifters who want full six-day PPL structure | Complete exercise guide with form tips and progressive overload |
| STRENGTH PROGRAM: 24-WEEKS – 3-DAY SPLIT | Lifters who prefer fewer training days or a longer strength cycle | 24-week structure built around Squat, Push and Pull days |
The Push Pull Legs Plus System
The Push Pull Legs Plus System: 13 Weeks to Build a Complete Physique with the Fourth Day Traditional PPL Leaves Out (13-Week Muscle Mastery Series)
Best for: Lifters who want a structured 13-week progression and are willing to train a fourth day.
This program suits people who have already done some form of push pull legs and want to address the gap that a standard six-day rotation can leave, particularly around recovery and lagging body parts. The 13-week format gives a clear timeline for building volume and intensity rather than leaving you to invent progression on your own.
Key specs:
- 13-week program length
- Push, pull and legs training structure with an added fourth day
Pros:
- Clear week-by-week progression across a full quarter
- Addresses a known limitation of traditional six-day PPL
- Framed as a complete physique plan rather than only a list of exercises
Cons:
- The fourth training day adds weekly time commitment and recovery demands
- Less suited to beginners who need a simpler, lower-volume starting point
Bottom line: A strong choice for intermediate lifters who want a long, organized progression and can manage extra training volume.
Iron Week: The 6-Day Muscle Building Blueprint
Iron Week: The 6-Day Muscle Building Blueprint: Advanced Push • Pull • Legs Workout Program with Complete Exercise Guide, Form Tips & Progressive Overload Training (Iron Week Training Series)
Best for: Intermediate lifters who want a complete six-day push, pull and legs plan with detailed exercise instruction.
This is the most direct match for a six-day split. It is built around the Push, Pull and Legs rotation, and the title highlights exercise guidance, form tips and progressive overload, which matters if you want to know not just what to do but how to load each movement over time.
Key specs:
- Six-day Push, Pull, Legs training structure
- Includes a complete exercise guide and form tips
- Covers progressive overload training
Pros:
- Follows the six-day rotation directly, with no adaptation needed
- Includes form guidance, which helps when learning compound lifts
- Progressive overload is built into the framework
Cons:
- Six training days per week requires good recovery habits and sleep
- May feel demanding for those returning to lifting after a long break
Bottom line: The best fit if you want a dedicated six-day PPL program and are already comfortable with the basic lifts.
STRENGTH PROGRAM: 24-WEEKS – 3-DAY SPLIT
STRENGTH PROGRAM: 24-WEEKS – 3-DAY SPLIT: SQUAT / PUSH / PULL
Best for: Lifters who want a push pull legs style strength cycle with fewer weekly training days.
This program is built on a three-day Squat, Push and Pull split rather than a six-day rotation. It is included here because many lifters searching for a six-day PPL plan are actually balancing recovery, schedule or strength goals, and a longer, lower-frequency option can be a sensible alternative if six days is too much.
Key specs:
- 24-week program length
- Three-day split: Squat, Push, Pull
Pros:
- Lower weekly training frequency eases recovery demands
- Long program length supports sustained strength progression
- Squat focus is useful for lower-body strength development
Cons:
- Not a six-day split, so it will not match the schedule in the search query exactly
- Each muscle group is trained less often than in a six-day PPL rotation
Bottom line: A practical alternative for lifters who want a long strength cycle and cannot commit to six training days per week.
Buying Guide
Training frequency and recovery capacity
A six-day split trains each muscle group about twice per week, which is generally considered an effective frequency for hypertrophy. The trade-off is recovery. Before committing, check whether you can sleep seven to nine hours most nights, eat enough protein and calories to support training, and take one full rest day in each cycle. If those are difficult to maintain, a three-day or four-day adaptation may serve you better.
Good picks for this: Iron Week: The 6-Day Muscle Building Blueprint, STRENGTH PROGRAM: 24-WEEKS – 3-DAY SPLIT
Experience level
Beginners usually benefit from learning technique and building a base before jumping into six days of heavy training. Intermediate lifters who already know the main compound lifts are generally better positioned for a full six-day rotation. Check whether a program states who it is written for and whether it explains how to scale volume up or down.
Good picks for this: Iron Week: The 6-Day Muscle Building Blueprint, The Push Pull Legs Plus System
Program length and progression
Look for a clear progression plan. Programs that run for 13 or 24 weeks give you a defined timeline for adding load, reps or sets. Without some form of progression, many lifters repeat the same weights for months. Check whether the program explains how and when to increase difficulty, such as adding weight when you hit the top of a rep range.
Good picks for this: The Push Pull Legs Plus System, STRENGTH PROGRAM: 24-WEEKS – 3-DAY SPLIT
Exercise instruction and form guidance
If you are new to barbell or dumbbell lifts, written form cues matter. Look for programs that describe setup, range of motion and common mistakes, not just a list of exercise names. This is especially important on compound movements like squats, presses and rows, where technique errors can lead to strain.
Good picks for this: Iron Week: The 6-Day Muscle Building Blueprint
Exercise selection and equipment access
Confirm that the exercises in a program match the equipment you have. A plan built around barbells and a full rack may be hard to follow in a home gym, while one built around dumbbells and machines may limit heavy compound work. Read the exercise list before buying and make sure you can substitute movements where needed.
Good picks for this: The Push Pull Legs Plus System, Iron Week: The 6-Day Muscle Building Blueprint
Weekly time commitment
A six-day plan means six sessions, and some sessions may run long if you include accessory work. Estimate how much time each training day will take, including warm-up and rest between sets. If you have only 45 to 60 minutes available, check whether the program’s sets and rest periods fit that window.
Good picks for this: STRENGTH PROGRAM: 24-WEEKS – 3-DAY SPLIT
Use case and goals
Decide whether your priority is muscle size, strength, or a balance of both. Six-day PPL is most often used for hypertrophy. A longer strength-focused cycle may suit lifters chasing heavier numbers on the squat, bench and deadlift. Match the program’s emphasis to your primary goal.
Good picks for this: The Push Pull Legs Plus System, STRENGTH PROGRAM: 24-WEEKS – 3-DAY SPLIT
FAQ
Is a six-day push pull legs split better than a three-day split?
Neither is universally better. A six-day split trains each muscle group about twice per week, which many lifters find effective for muscle growth. A three-day split trains each group about once per week and may suit people with less time or limited recovery. The best choice depends on how much you can train and recover.
How many sets and reps should I do on a six-day PPL plan?
Many programs prescribe roughly 10 to 20 weekly working sets per muscle group, spread across two sessions. Common rep ranges for hypertrophy fall between 6 and 15 reps, with heavier loads for lower reps and lighter loads for higher reps. Check the specific program you choose, since prescriptions vary.
Can beginners follow a six-day push pull legs split?
Beginners can follow a PPL structure, but six days per week is often more volume than a new lifter can recover from. Many beginners start with three or four days and move to six once technique and recovery are solid. Consult a qualified trainer or medical professional if you have any health conditions or injuries.
What does a typical six-day PPL week look like?
A common order is Push on day one, Pull on day two, Legs on day three, then Push, Pull and Legs again on days four through six, with the rhythm repeating. Some versions place a rest day after the first three days and another after the second set. The exact arrangement depends on the program.
How do I know when to add weight?
A common method is to pick a target rep range, such as 8 to 12, and add weight once you can complete the top of that range on every set with good form. This is often called double progression. Programs with explicit progression plans usually spell this out.
Should I train legs on the same day as other muscles?
In a standard PPL split, legs are trained on their own day, which allows full focus and volume. Some lifters find this easier to schedule than combining legs with another group. Keep in mind that heavy leg training can affect how you feel on the following push or pull day.
Do I need to train six days a week to build muscle?
No. Muscle growth can happen with lower frequency if total weekly volume and effort are sufficient. Six days can be effective, but three or four days may be enough for many people, especially those balancing work, family or recovery limits.
Conclusion
For a dedicated six-day push pull legs workout split, Iron Week: The 6-Day Muscle Building Blueprint most directly matches the schedule and includes useful exercise guidance. The Push Pull Legs Plus System is a good choice for intermediate lifters who want a long, structured progression with an extra training day. STRENGTH PROGRAM: 24-WEEKS – 3-DAY SPLIT is the better option if six days per week is too much and you want a longer strength cycle at lower frequency. Choose based on your experience, recovery capacity and time available rather than on the number of days alone.
If you are unsure whether six days suits you, start with a shorter schedule and build up. Consult a qualified coach or medical professional if you have an existing injury or health condition.
Sources
- Physical activity guidelines for adults, including recommended weekly muscle-strengthening activity (cdc.gov)
- Research summaries on resistance training, muscle growth and recovery (nih.gov)
- Position statements on resistance training prescription and progression (acsm.org)
Related reading
- Push Pull/Legs Abs Workout Plan: A 6-Day Split With Core Sets
- Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps
- Push Pull Legs Workout 6 Days: A Step-by-Step Split for Strength and Size
About Colin Foster
Colin Foster is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.
