Full Gym
Pull/Push/Legs Split
The program is a 6-day workout routine based on a Push, Pull, Legs (PPL) format, allowing for two variations: PPLRPPL or PPLPPLR (R for Rest), depending on personal preference. This program is organized with Pull day first.
Created by
shridhar
Routines in this Program
Pull A
Deadlift · Pull-Up · Cable Row (Seated) · Face Pull · Hammer Curl · Bicep Curl
Push A
Bench Press · Overhead Press · Dumbbell Press (Incline) Triceps Pushdown · Lateral Raise Triceps Extension (Standing, Overhead) · Lateral Raise
Legs A
Squat · Deadlift (Romanian) · Leg Press (Lying) · Leg Curl (Prone) · Calf Raise
Pull B
Face Pull · Row (Bent-Over) · Pull-Up · Cable Row (Seated) · Hammer Curl · Bicep Curl
Push B
Overhead Press · Bench Press · Dumbbell Press (Incline) Triceps Pushdown · Lateral Raise Triceps Extension (Standing, Overhead) · Lateral Raise
Legs B
Squat · Deadlift (Romanian) · Leg Press (Lying) · Leg Curl (Prone) · Calf Raise