6-Day Management
PPL is high frequency. IronFlow makes it easy to manage your weekly schedule and never miss a session.
High-Volume Hypertrophy
Build Muscle with PPL.
Stop using notes and spreadsheets. IronFlow keeps your PPL progression visible in a fast, mobile-friendly gym log.
Days / week
6
Weeks
12
Level
Beginner
Focus
Hypertrophy
Fit check
Is Reddit PPL (Metallicadpa) right for you?
A Beginner Hypertrophy plan for 6 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Beginner level who want a Hypertrophy plan and can train 6 days per week.
Choose another program if
Your schedule or training needs do not match 6 days per week and the listed equipment: Barbell, Dumbbell, Cable, Machine.
Program at a glance
A classic 6-day push/pull/legs plan for lifters who want more hypertrophy volume and steady compound progress.
Max lifts
Bench PressOverhead PressSquatDeadliftBarbell Row
Equipment
BarbellDumbbellCableMachine
What you are committing to
Days / week
6 training days each week
Weeks
12 programmed weeks
Sample week
Week 1
Program shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored template
Program length
Each block represents one programmed week
12
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
What is PPL?
Push Pull Legs is a 6-day split that groups muscles by their function. It's one of the most effective ways to build muscle (hypertrophy) by hitting every muscle group twice a week.
Why IronFlow for PPL?
Accessory Tracking
Easily add, remove, or swap accessories to customize the routine to your goals.
Volume Trends
Visualize your progress with clear charts. See your volume grow as you get bigger and stronger.
Compare
Compare this program with nearby alternatives
If you are deciding between similar templates, these head-to-head pages frame the main tradeoffs before you commit.
Relevant alternatives
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
Day-by-day schedule
Every exercise below comes from the importable template currently stored in the app.
Day 1
Push (Bench Focus)
6 exercises
Bench Press
4 x 5 @ RPE 8 / 5+ @ RPE 8
4x5, 1x5+ (AMRAP last set) RPE 8. Rest 3-5 min.
Overhead Press
3 x 8-12 @ RPE 8
3x8-12 RPE 8. Rest 60-90 sec.
Incline Dumbbell Press
3 x 8-12 @ RPE 8
3x8-12 RPE 8. Rest 60-90 sec.
Tricep Pushdown
3 x 8-12 @ RPE 8
3x8-12 (Superset with Lateral Raises) RPE 8. Rest 60-90 sec.
Lateral Raises
3 x 15-20 @ RPE 7
3x15-20 RPE 7. Rest 60 sec.
Overhead Tricep Extension
3 x 8-12 @ RPE 8
3x8-12 RPE 8. Rest 60-90 sec.
Day 2
Pull (Deadlift)
6 exercises
Deadlift
1 x 5+ @ RPE 9
1x5+ (AMRAP) RPE 9 - push hard! Rest 3-5 min.
Lat Pulldown
3 x 8-12 @ RPE 8
3x8-12 RPE 8. Rest 60-90 sec.
Seated Cable Row
3 x 8-12 @ RPE 8
3x8-12 RPE 8. Rest 60-90 sec.
Face Pull
5 x 15-20 @ RPE 7
5x15-20 RPE 7. Rest 60 sec.
Hammer Curl
4 x 8-12 @ RPE 8
4x8-12 RPE 8. Rest 60-90 sec.
Dumbbell Curl
4 x 8-12 @ RPE 8
4x8-12 RPE 8. Rest 60-90 sec.
Day 3
Legs
5 exercises
Squat
4 x 5 @ RPE 8 / 5+ @ RPE 8
4x5, 1x5+ (AMRAP last set) RPE 8. Rest 3-5 min.
Romanian Deadlift
3 x 8-12 @ RPE 8
3x8-12 RPE 8. Rest 60-90 sec.
Leg Press
3 x 8-12 @ RPE 8
3x8-12 RPE 8. Rest 60-90 sec.
Leg Curl
3 x 8-12 @ RPE 8
3x8-12 RPE 8. Rest 60-90 sec.
Calf Raises
5 x 8-12 @ RPE 8
5x8-12 RPE 8. Rest 60-90 sec.
Day 4
Push (OHP Focus)
6 exercises
Overhead Press
4 x 5 @ RPE 8 / 5+ @ RPE 8
4x5, 1x5+ (AMRAP last set) RPE 8. Rest 3-5 min.
Bench Press
3 x 8-12 @ RPE 8
3x8-12 RPE 8. Rest 60-90 sec.
Incline Dumbbell Press
3 x 8-12 @ RPE 8
3x8-12 RPE 8. Rest 60-90 sec.
Tricep Pushdown
3 x 8-12 @ RPE 8
3x8-12 (Superset with Lateral Raises) RPE 8. Rest 60-90 sec.
Lateral Raises
3 x 15-20 @ RPE 7
3x15-20 RPE 7. Rest 60 sec.
Overhead Tricep Extension
3 x 8-12 @ RPE 8
3x8-12 RPE 8. Rest 60-90 sec.
Day 5
Pull (Barbell Row)
6 exercises
Barbell Row
4 x 5 @ RPE 8 / 5+ @ RPE 8
4x5, 1x5+ (AMRAP last set) RPE 8. Rest 3-5 min.
Lat Pulldown
3 x 8-12 @ RPE 8
3x8-12 RPE 8. Rest 60-90 sec.
Seated Cable Row
3 x 8-12 @ RPE 8
3x8-12 RPE 8. Rest 60-90 sec.
Face Pull
5 x 15-20 @ RPE 7
5x15-20 RPE 7. Rest 60 sec.
Hammer Curl
4 x 8-12 @ RPE 8
4x8-12 RPE 8. Rest 60-90 sec.
Dumbbell Curl
4 x 8-12 @ RPE 8
4x8-12 RPE 8. Rest 60-90 sec.
Day 6
Legs
5 exercises
Squat
4 x 5 @ RPE 8 / 5+ @ RPE 8
4x5, 1x5+ (AMRAP last set) RPE 8. Rest 3-5 min.
Romanian Deadlift
3 x 8-12 @ RPE 8
3x8-12 RPE 8. Rest 60-90 sec.
Leg Press
3 x 8-12 @ RPE 8
3x8-12 RPE 8. Rest 60-90 sec.
Leg Curl
3 x 8-12 @ RPE 8
3x8-12 RPE 8. Rest 60-90 sec.
Calf Raises
5 x 8-12 @ RPE 8
5x8-12 RPE 8. Rest 60-90 sec.
Progression contract
How it progresses
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source program's success criteria to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored program guidance; review it before advancing.
Push Pull Legs workout questions
A 3-day PPL schedule trains each movement pattern once per week, while a 6-day schedule usually repeats it twice. The better choice is the schedule you can recover from and follow consistently.
Beginners can use PPL when the exercise selection, training volume, and number of weekly sessions match their experience. Starting with a manageable schedule is usually more useful than forcing a six-day routine.
Use only as many challenging sets as you can perform with good form and recover from. Track completed work over several weeks, then adjust one variable at a time when progress or recovery stalls.