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The Online Coach (P.P.L.6.) Push Pull Legs 6 Days

This document provides an overview of The Online Coach's PPL6 (Push Pull Legs 6 Days) training program. The program involves training each muscle group twice a week, with one day focused on strength and the other on hypertrophy. It includes sample workout routines for each day of the week. The program is intended for experienced lifters and involves high volumes and frequencies of training over 6 days per week.

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john knight
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2K views3 pages

The Online Coach (P.P.L.6.) Push Pull Legs 6 Days

This document provides an overview of The Online Coach's PPL6 (Push Pull Legs 6 Days) training program. The program involves training each muscle group twice a week, with one day focused on strength and the other on hypertrophy. It includes sample workout routines for each day of the week. The program is intended for experienced lifters and involves high volumes and frequencies of training over 6 days per week.

Uploaded by

john knight
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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The Online Coach (P.P.L.6.) Push Pull Legs 6 Days


OVERVIEW

My PPL6 is the split that I am currently running. I have trained for 15+ years with
a lot of trial and error. I’m always trying new things, along with different types of
programs. This split has worked very well for me. I have found a lot of benefit
incorporating a good balance of both hypertrophy and strength training. By not
leaving any stones unturned, you will maximize your training time. The
progressive overload principle is the key to making gains. Your goal is to slowly
do the following, increase weight, volume, and/or frequency of training over time.
It is your responsibility to track your reps, sets and weight lifted in order to make
sure that you are progressing. This program is not intended for a beginner lifter. It
involves training 6 days per week, a ton of volume and high frequency.

F.A.Q.

Q: Can I swap out exercises if I don’t like them?


A: Yes but I highly recommend NOT changing any of the main compound
movements. The accessory/fluff work can be swapped out with a similar
exercise.

Q: How much rest time should I take between sets?


A: Rest time will vary with each individual based on training experience. Take as
much rest time, as you need to feel confident that you will hit your next set
without decreasing weight.

Q: Is training to failure ok?


A: NO! You will train a lot more efficiently by avoiding failure. I recommend taking
your sets to a RPE 9 leaving 1 rep in the tank. RPE (Rating Of Perceived
Exertion) 0 being no effort and 10 being failure.

Q: Will this program work for both male and female?


A: Absolutely! We have the same anatomy.

Q: How should my macros be setup for this program?


A: This program will work when cutting or bulking. Of course just be sure to be in
a caloric surplus or deficit.

Q: How long can I run this program?


A: I have been running this split for 16 weeks now and it’s been working very
well. While cutting I have managed to increase strength in all my lifts. The split is
well balanced and complete so as long as you’re focused on the progressive
overload principle, you can run it for a long time.

 
 

The Online Coach (P.P.L.6.) Push Pull Legs 6 Days

Monday Push Strength Sets Reps


Bench Press 6 3-5
OHP 4 3-5
DB Incline 3 6-8
Weighted Dip 3 6-8
Lateral Raise 3 10-12
DB Shrug 4 10-12
Close Grip Bench 3 6-8
Tricep Extension 3 10-12

Tuesday Pull Strength Sets Reps


Pendlay Row 5 6-8
Seal Row 4 6-8
Standing Cable Row 4 8-10
Weighted Pull-up 3 8-10
Straight Bar Curl 3 6-8
DB Alternating Curl 3 8-10
Face Pull 4 8-10

Wednesday Legs Strength Sets Reps


Squat 6 3-5
Sumo Deadlift 4 3-5
Stiff Legged Deadlift 3 6-8
Standing Calf Raise 4 10-12
Seated Calf Raise 4 10-12
Hanging Leg Raise (weighted if possible) 3 6-8
Lower Back Extension 3 10-12

 
 

The Online Coach (P.P.L.6.) Push Pull Legs 6 Days

Thursday Push Hypertrophy Sets Reps


Bench Press 5 5
DB Incline Press 3 12-15
OHP 3 10-12
DB Side Lateral 4 10-12
Cable Flye 4 12-15
Tricep Extension 6 10-12

Friday Pull Hypertrophy Sets Reps


Pull-up 5 10-12
Single Arm Cable Row 4 10-12
Seal Row 4 10-12
DB Alternating Curl 4 12-15
Easy Curl Bar 4 12-15

Saturday Legs Hypertrophy Sets Reps


Squat 10 3
Sumo Deadlift 5 5-8
DB Stiff Legged Deadlift 4 10-12
Lunges (holding DBs) 4 12-16 paces
Hanging Leg Raise 4 12-15
Lower Back Extension 4 12-15
Standing Calf Raise 3 12-15
Seated Calf Raise 3 12-15

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