Working muscle groups strategically through a push, pull, legs (PPL) split maximizes recovery while maintaining consistent training frequency. This proven approach allows you to hit each muscle group 2x per week when running a 6-day split.

The push day focuses on chest, shoulders, and triceps. The pull day targets back and biceps. Leg day works your entire lower body, including quads, hamstrings, calves, and core.

Push Day Exercises:

• Bench Press: 4 sets of 6-8 reps
• Overhead Press: 4 sets of 8-10 reps
• Incline Dumbbell Press: 3 sets of 10-12 reps
• Lateral Raises: 3 sets of 12-15 reps
• Tricep Pushdowns: 3 sets of 12-15 reps
• Dips: 3 sets to failure

Pull Day Exercises:

• Deadlifts: 4 sets of 5-8 reps
• Pull-Ups: 4 sets to failure
• Barbell Rows: 4 sets of 8-10 reps
• Face Pulls: 3 sets of 12-15 reps
• Hammer Curls: 3 sets of 10-12 reps
• EZ Bar Curls: 3 sets of 10-12 reps

Leg Day Exercises:

• Squats: 4 sets of 6-8 reps
• Romanian Deadlifts: 4 sets of 8-10 reps
• Leg Press: 3 sets of 10-12 reps
• Leg Extensions: 3 sets of 12-15 reps
• Standing Calf Raises: 4 sets of 15-20 reps
• Weighted Crunches: 3 sets of 15-20 reps

For optimal results, rest 1-2 minutes between sets for bigger lifts and 30-60 seconds for isolation exercises. Follow a 6-day cycle with one rest day, then repeat. Adjust weights and volume based on your recovery capacity and goals.

Always warm up properly and maintain proper form throughout each exercise. Progress gradually by increasing weight or reps when you can complete all sets with good form.

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