For lifters who have run push pull legs before and still want more size. This PPL hypertrophy program raises weekly volume, uses intensity techniques only where they save time, and runs in 6-week blocks with a built-in specialization option.
✓ Training reviewed by FISAF-certified coaches · Nutrition reviewed by Rimsha Shahid, certified dietitian
The PPL Hypertrophy Workouts
Select a day. Base sets are shown; follow the weekly effort target from the 6-week block table below. “Last set” notes tell you which exercises get a drop set or rest-pause set in weeks 3–5.
Day 1: Push A
Chest · Delts · Triceps| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Barbell Bench PressPrimary: chest · Secondary: front delts, tricepsSwap: Dumbbell Bench Press | 3 × 6–10 | 2–3 min | RIR 1–2 |
| 2 | Seated Dumbbell Shoulder PressPrimary: front delts · Secondary: tricepsSwap: Machine Shoulder Press | 3 × 8–12 | 2 min | RIR 1–2 |
| 3 | Low-to-High Cable FlyPrimary: upper chestSwap: Incline Dumbbell Fly | 3 × 12–15 | 60–90 sec | RIR 0–1 |
| 4 | Cable Lateral RaisePrimary: side deltsSwap: Dumbbell Lateral Raise | 5 × 12–20 | 45–60 sec | RIR 0–1 |
| 5 | Overhead Cable Triceps ExtensionPrimary: triceps (long head)Swap: Overhead Dumbbell Triceps Extension | 3 × 10–15 | 60–90 sec | RIR 0–1 |
Notes: Weeks 3–5: drop set on the last cable fly set; rest-pause on the last lateral raise set. How to progress ↓
Day 2: Pull A
Back · Rear delts · Biceps| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Weighted Pull-Up (or Lat Pulldown)Primary: lats · Secondary: bicepsSwap: Heavy Lat Pulldown | 3 × 6–10 | 2–3 min | RIR 1–2 |
| 2 | Chest-Supported Dumbbell RowPrimary: mid-back, rear deltsSwap: Seated Cable Row | 3 × 8–12 | 2 min | RIR 1 |
| 3 | Straight-Arm Cable PulldownPrimary: latsSwap: Dumbbell Pullover | 2 × 12–15 | 60–90 sec | RIR 0–1 |
| 4 | Reverse Pec DeckPrimary: rear deltsSwap: Face Pull | 3 × 12–20 | 60 sec | RIR 0–1 |
| 5 | Incline Dumbbell CurlPrimary: biceps (long head)Swap: Bayesian Cable Curl | 3 × 10–15 | 60–90 sec | RIR 0–1 |
| 6 | Hammer CurlPrimary: brachialisSwap: Rope Cable Hammer Curl | 2 × 10–15 | 60 sec | RIR 0–1 |
Notes: Weeks 3–5: rest-pause on the last reverse pec deck set; drop set on the last incline curl set. How to progress ↓
Day 3: Legs A
Quad focus| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Back SquatPrimary: quads, glutes · Secondary: adductorsSwap: Hack Squat | 3 × 6–10 | 3 min | RIR 1–2 |
| 2 | Romanian DeadliftPrimary: hamstrings, glutesSwap: Dumbbell Romanian Deadlift | 3 × 8–10 | 2–3 min | RIR 2 |
| 3 | Leg ExtensionPrimary: quadsSwap: Sissy Squat (assisted) | 3 × 10–15 | 90 sec | RIR 0–1 |
| 4 | Seated Leg CurlPrimary: hamstringsSwap: Lying Leg Curl | 3 × 10–15 | 90 sec | RIR 0–1 |
| 5 | Standing Calf RaisePrimary: calvesSwap: Leg Press Calf Raise | 4 × 10–15 | 60 sec | RIR 0–1 |
| 6 | Cable CrunchPrimary: absSwap: Weighted Crunch | 2 × 10–15 | 60 sec | RIR 1 |
Notes: Weeks 3–5: drop set on the last leg extension set; rest-pause on the last calf raise set. Keep squats and RDLs at RIR 1–2 throughout. How to progress ↓
Day 4: Push B
Chest · Delts · Triceps| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Incline Barbell Bench PressPrimary: upper chest · Secondary: front delts, tricepsSwap: Incline Dumbbell Press | 3 × 8–12 | 2–3 min | RIR 1–2 |
| 2 | Weighted DipPrimary: lower chest, tricepsSwap: Close-Grip Bench Press | 3 × 8–12 | 2 min | RIR 1–2 |
| 3 | Pec DeckPrimary: chestSwap: Cable Fly | 2 × 12–15 | 60–90 sec | RIR 0–1 |
| 4 | Dumbbell Lateral RaisePrimary: side deltsSwap: Cable Lateral Raise | 5 × 12–20 | 45–60 sec | RIR 0–1 |
| 5 | EZ-Bar Skull CrusherPrimary: tricepsSwap: Dumbbell Lying Triceps Extension | 3 × 10–12 | 90 sec | RIR 1 |
| 6 | Triceps PushdownPrimary: tricepsSwap: Triceps Rope Pushdown | 2 × 12–15 | 60 sec | RIR 0–1 |
Notes: Weeks 3–5: drop set on the last pec deck set and the last pushdown set. Skip dips if they cause shoulder pain; use a machine chest press instead. How to progress ↓
Day 5: Pull B
Back · Rear delts · Biceps| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Barbell RowPrimary: mid-back, lats · Secondary: rear deltsSwap: Chest-Supported Dumbbell Row | 3 × 8–10 | 2–3 min | RIR 1–2 |
| 2 | Lat Pulldown (neutral grip)Primary: latsSwap: Assisted Pull-Up | 3 × 10–12 | 2 min | RIR 1 |
| 3 | Single-Arm Cable RowPrimary: lats, mid-backSwap: One-Arm Dumbbell Row | 2 × 10–15 | 90 sec | RIR 0–1 |
| 4 | Face PullPrimary: rear deltsSwap: Reverse Pec Deck | 3 × 12–15 | 60 sec | RIR 1 |
| 5 | Barbell CurlPrimary: bicepsSwap: EZ-Bar Curl | 3 × 8–12 | 90 sec | RIR 1 |
| 6 | Cable CurlPrimary: bicepsSwap: Dumbbell Biceps Curl | 2 × 12–15 | 60 sec | RIR 0–1 |
Notes: Weeks 3–5: drop set on the last cable curl set. How to progress ↓
Day 6: Legs B
Glute & hamstring focus| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Hack SquatPrimary: quadsSwap: Leg Press | 3 × 8–12 | 2–3 min | RIR 1–2 |
| 2 | Barbell Hip ThrustPrimary: glutes · Secondary: hamstringsSwap: Machine Hip Thrust | 3 × 8–12 | 2 min | RIR 1–2 |
| 3 | Bulgarian Split SquatPrimary: quads, glutesSwap: Reverse Lunge | 2 × 8–12 / leg | 90 sec | RIR 1–2 |
| 4 | Seated Leg CurlPrimary: hamstringsSwap: Lying Leg Curl | 3 × 10–15 | 90 sec | RIR 0–1 |
| 5 | 45° Back ExtensionPrimary: glutes, hamstrings, erectorsSwap: Cable Pull-Through | 2 × 10–15 | 90 sec | RIR 1 |
| 6 | Leg ExtensionPrimary: quadsSwap: Sissy Squat (assisted) | 2 × 12–15 | 60–90 sec | RIR 0–1 |
| 7 | Seated Calf RaisePrimary: calves (soleus)Swap: Bent-Knee Calf Raise on a leg press | 4 × 12–15 | 60 sec | RIR 0–1 |
Notes: Weeks 3–5: rest-pause on the last seated calf raise set. Superset leg extensions with calf raises to save time. How to progress ↓
Swap = a like-for-like alternative if the equipment is busy or the lift doesn’t suit you. Change one exercise at a time and keep it for at least 4 weeks so you can track progress.
Weekly Schedule
Sunday is the only full rest day, so keep it free of hard conditioning. If six days in a row is too much, use the rolling option: Push A, Pull A, Legs A, Rest, Push B, Pull B, Legs B, Rest. That spreads the six sessions over eight days.
The 6-Week Block
| Week | Volume | Effort | Intensity techniques |
|---|---|---|---|
| 1 | Base sets | RIR 3 | None |
| 2 | Base sets | RIR 2 | None |
| 3 | +1 set on the first exercise of each day | RIR 1–2 | On marked exercises (last set only) |
| 4 | Same as week 3 | RIR 1 | On marked exercises |
| 5 | Same as week 3 | RIR 0–1 on isolation | On marked exercises |
| 6 | Half of base sets | RIR 3–4 | None (deload) |
This matches how many strength and physique athletes deload. A Delphi consensus defined deloading as a planned reduction in training stress to manage fatigue and boost readiness, and a survey of physique athletes found deloads came about every 5–6 weeks and lasted about a week. See the deload week guide for more.
Drop Sets and Rest-Pause: How and Why
Intensity techniques extend a set past the point where you would normally stop. They are useful in an advanced program because they add effective reps without adding more full sets and rest periods.
- Drop set: reach the target RIR, cut the weight by 20–30%, and continue to about 1 rep from failure. One drop is enough. Learn the method in what a drop set is.
- Rest-pause: reach the target, rack the weight for 15–20 breaths, then do as many clean reps as you can, repeated twice. Read the full method in what rest-pause sets are.
A 2026 meta-analysis of 12 studies found drop sets produced similar long-term muscle growth and strength to traditional sets, while feeling harder in the moment. A 2026 review of advanced training systems found most systems matched traditional training for growth when volume and effort were equal, with a modest edge for rest-pause. In other words, these techniques save time; they do not replace volume and progression.
Use them only on machine, cable and dumbbell isolation work, never on squats, deadlifts or barbell presses.
Weekly Volume (Base Weeks)
| Muscle | Direct sets | Indirect (×0.5) | Weekly total |
|---|---|---|---|
| Chest | 14 | – | 14 |
| Back (lats & mid-back) | 16 | – | 16 |
| Side delts | 10 | Shoulder press 3 → 1.5 | ≈ 11.5 |
| Rear delts | 6 | Rows 8 → 4 | ≈ 10 |
| Quads | 13 | – | 13 |
| Hamstrings | 9 | Hip thrust, back extension 5 → 2.5 | ≈ 11.5 |
| Glutes | 3 | Squats, hinges, lunges 13 → 6.5 | ≈ 9.5 |
| Biceps | 10 | Pulls & rows 16 → 8 | ≈ 18 |
| Triceps | 8 | Presses & dips 12 → 6 | ≈ 14 |
| Calves | 8 | – | 8 |
Weeks 3–5 add one set to each day’s first exercise. The Pelland 2026 meta-regression found growth keeps rising with volume but with diminishing returns, and the Schoenfeld 2019 trial in trained men found the highest-volume group grew the most. That is why this advanced plan uses higher volumes, and why each extra set should be earned by good recovery. The training volume calculator helps track your totals.
Specialization: Bringing Up a Lagging Muscle
Many advanced lifters do not need more volume everywhere, only for one or two lagging muscles. Each block, pick one priority muscle:
- Add 2–4 weekly sets for the priority muscle, split across its two sessions, and move its exercise earlier in the session.
- Remove 2–4 weekly sets from a muscle that is already ahead, so total fatigue stays similar.
- Keep it for the full 6-week block, then reassess with photos and measurements.
Example: for side delts, add 2 sets of lateral raises on Pull A and Pull B, and cut 2 sets of chest work from Push B.
Progression and Recovery Checks
Use double progression on every exercise: add reps at the same load until all sets reach the top of the range at the week’s RIR, then add the smallest load jump. This is the same principle behind any progressive overload plan, applied with tighter effort targets.
| Check | Green light | Red flag → action |
|---|---|---|
| Logbook | Reps or load up week to week | Down two sessions in a row → deload now |
| Joints | Normal soreness | Pain that lasts into the next session → swap the exercise |
| Sleep | 7+ hours, falling asleep easily | Restless for a week → drop week-3 extra sets |
Eat enough to support the volume: about 1.6–2.2 g/kg of protein per day, which covers the point where gains plateaued in a meta-analysis of 49 trials, and calories at or slightly above maintenance. Running this plan in a deep calorie deficit is a poor match for its volume.
PPL Hypertrophy Program FAQ
Can I swap exercises between the A and B days?
Yes, as long as each day keeps the same muscles and movement types, for example two chest presses and a fly on push days. Keep your swaps for the whole 6-week block so progress stays measurable.
Can intermediate lifters use this PPL hypertrophy program?
Lifters with about a year of training can run it with the week 3–5 extra sets and intensity techniques removed. Add those back once you recover well from the base volume.
Is training 6 days a week safe for natural lifters?
Yes, for healthy lifters who sleep and eat well. Each muscle group’s two direct sessions are 72 hours apart. If joints ache or lifts drop, use the rolling 8-day schedule instead.
How many blocks should I run?
Two or three 6-week blocks back to back is a common approach. After that, a lower-volume strength block of 4–6 weeks lets you recover from the high volume while still training hard.
Should I bulk while running this program?
A small surplus helps, about 0.25–0.5% of body weight gained per week. Advanced lifters should stay near the lower end to limit fat gain.
What if I can only train five days?
Run the rolling schedule: the six sessions spread over eight days, with a rest day after each Legs day.
References
- Bell L, et al. Integrating deloading into strength and physique sports training programmes: an international Delphi consensus approach. Sports Med Open. 2023. pubmed.ncbi.nlm.nih.gov/37730925/
- Rogerson D, et al. Deloading practices in strength and physique sports: a cross-sectional survey. Sports Med Open. 2024. pubmed.ncbi.nlm.nih.gov/38499934/
- Havers T, et al. Acute and chronic effects of drop-set training: a meta-analysis and systematic review. Sports Med Open. 2026. pubmed.ncbi.nlm.nih.gov/41920484/
- Tsartsapakis I, et al. Effects of advanced resistance training systems on muscle hypertrophy and strength in recreationally trained adults: a systematic review and meta-analysis. J Funct Morphol Kinesiol. 2026. pubmed.ncbi.nlm.nih.gov/41718208/
- Pelland JC, et al. The resistance training dose response: meta-regressions exploring the effects of weekly volume and frequency on muscle hypertrophy and strength gains. Sports Med. 2026. pubmed.ncbi.nlm.nih.gov/41343037/
- Schoenfeld BJ, et al. Resistance training volume enhances muscle hypertrophy but not strength in trained men. Med Sci Sports Exerc. 2019. pubmed.ncbi.nlm.nih.gov/30153194/
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018. pubmed.ncbi.nlm.nih.gov/28698222/
This plan is general education for healthy adults, not medical advice. If you have an injury, a heart, joint or blood-pressure condition, or you are pregnant or postpartum, check with your doctor or a physiotherapist before starting a new training program.