A 6-day push/pull/legs split for building strength and size. Covers all major muscle groups with barbell and dumbbell compound lifts.
Learn more about this program→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
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Quick Facts
- Level
- Intermediate
- Days / week
- 3 or 6
- Duration
- Ongoing (8–12 week blocks)
- Category
- Hypertrophy
- Equipment
- Barbell, Dumbbells, Cables (optional), Bench
- Origin
- Created by Bodybuilding classic in 1970s
What is PPL Split?
The Pull/Push/Legs split is probably the most popular bodybuilding split of all time. You train one movement pattern per session — pulling, pressing, or legs — and cycle through them. It's endlessly scalable: 3 days per week if you're busy, 6 days per week if you're chasing size.
Unlike Reddit PPL (which is a specific Metallicadpa template), the classic PPL split is a framework — you fill in the exercises. This Fitloop version gives you a battle-tested starting template with compound lifts, hypertrophy accessories, and clear progression.
Works for intermediates (3 days) and dedicated lifters (6 days). Great flexibility — you can emphasise strength, hypertrophy, or a mix depending on how you set sets and reps.
Best For
- + Intermediates looking for a classic split
- + Lifters flexible between 3 and 6 days per week
- + People who want muscle-group focus per session
Not For
- − Absolute beginners (run a linear 3×5 program first)
- − People with less than 3 days per week
How to Progress
Double progression: hit the top of the rep range on all sets → add weight next session. For compounds, 5–8 rep range. For accessories, 8–15.
Pros
- + Flexible frequency (3 or 6 days)
- + Clear muscle-group focus per session
- + Scales from intermediate to advanced
- + Room for exercise customisation
Cons
- − Less structured than Reddit PPL (you have to pick exercises)
- − 3-day version has longer recovery gaps between sessions
Frequently Asked Questions
3 days or 6 days — which should I pick?
Beginners and time-crunched lifters: 3 days. Intermediate+ who can recover well and want maximum hypertrophy: 6 days. You can switch between the two as life allows.
How is this different from Reddit PPL?
Reddit PPL is a specific template (Metallicadpa's) with fixed exercises and rep schemes. This is the generic framework — pick your own exercises within the push/pull/legs structure.
Can I run this with dumbbells only?
Yes, but run the Dumbbell PPL program instead — it's already built around dumbbell-only movements.
How long until I see results?
Visible hypertrophy takes 8–12 weeks of consistent training + adequate nutrition. Strength gains on compounds show up in 3–4 weeks.