PPL Program for Intermediate Lifters: The Complete Guide
The Push Pull Legs program is the gold standard for intermediate lifters. Optimal frequency, volume per muscle group, progression system, and full 6-day schedule.
Why PPL Is the Intermediate Lifter's Standard
After 6-12 months of full-body training as a beginner, you've mastered the fundamental movements and your body is ready for greater stimulus. The Push Pull Legs (PPL) program delivers exactly that.
Why PPL works:
- Each muscle group is stimulated twice per week (in 6 days)
- The logical Push/Pull/Legs split minimizes inter-group interference
- Volume per muscle group is optimal for hypertrophy
- Structure is flexible enough to accommodate individual recovery
Who is it for? Lifters with at least 6 months of consistent training who have mastered the squat, bench press, and deadlift.
Program Structure
| Day | Session | Muscles Targeted |
|---|---|---|
| Monday | Push | Chest, Shoulders, Triceps |
| Tuesday | Pull | Back, Biceps, Forearms |
| Wednesday | Legs | Quads, Hamstrings, Glutes, Calves |
| Thursday | Push | Chest, Shoulders, Triceps |
| Friday | Pull | Back, Biceps, Forearms |
| Saturday | Legs | Quads, Hamstrings, Glutes, Calves |
| Sunday | Rest | — |
Push Session A (Monday)
Goal: Strength and mass on chest and shoulders
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 5-8 | 3 min |
| Standing Overhead Press | 4 | 6-8 | 2.5 min |
| Incline Dumbbell Press | 3 | 8-12 | 2 min |
| Lateral Raises | 4 | 12-15 | 90 s |
| Tricep Pushdown | 3 | 12-15 | 90 s |
| Dips or Skull Crushers | 3 | 10-12 | 90 s |
Pull Session A (Tuesday)
Goal: Back width and thickness, biceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 3 | 5-6 | 3 min |
| Weighted Pull-Ups | 4 | 6-8 | 2.5 min |
| Barbell Row | 4 | 6-10 | 2.5 min |
| Close-Grip Lat Pulldown | 3 | 10-12 | 2 min |
| Barbell Curl | 4 | 8-10 | 90 s |
| Face Pull | 3 | 15 | 60 s |
Legs Session A (Wednesday)
Goal: Quad, hamstring, and glute mass
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 4 | 5-8 | 3 min |
| Leg Press | 3 | 10-12 | 2.5 min |
| Walking Lunges | 3 | 12/side | 2 min |
| Lying Leg Curl | 3 | 10-12 | 2 min |
| Hip Thrust | 3 | 10-12 | 2 min |
| Standing Calf Raise | 4 | 12-15 | 90 s |
Push Session B (Thursday)
The second push session varies stimulus while maintaining frequency.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Barbell Press | 4 | 6-10 | 2.5 min |
| Seated Dumbbell Shoulder Press | 4 | 8-10 | 2 min |
| Weighted Dips | 3 | 8-10 | 2 min |
| Incline Cable Fly | 3 | 12-15 | 90 s |
| Cable Lateral Raise | 3 | 15 | 60 s |
| Overhead Tricep Extension | 3 | 12-15 | 90 s |
Pull Session B (Friday)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Chin-Ups (Supinated) | 4 | 6-10 | 2.5 min |
| Single-Arm Dumbbell Row | 4 | 10-12 | 2 min |
| Seated Cable Row | 3 | 10-12 | 2 min |
| Dumbbell Curl | 3 | 10-12 | 90 s |
| Hammer Curl | 3 | 12 | 90 s |
| Shrugs | 3 | 12-15 | 60 s |
Legs Session B (Saturday)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian Deadlift | 4 | 6-10 | 2.5 min |
| Hack Squat or Goblet Squat | 4 | 10-12 | 2 min |
| Leg Extension | 3 | 12-15 | 90 s |
| Seated Leg Curl | 3 | 10-12 | 90 s |
| Abductor/Adductor Machine | 3 | 15 | 60 s |
| Seated Calf Raise | 4 | 15-20 | 60 s |
Progression System
PPL only makes sense if you're progressing. Here are the recommended systems:
Double Progression (Recommended for Hypertrophy)
- Target: 3 sets × 8-12 reps
- When you hit 12 reps on all sets → increase weight by 5-10 lbs (2.5-5 kg)
- Drop back to 8 reps with the new weight
Linear Progression (for Main Lifts)
- Bench press, squat, deadlift, overhead press
- Add 5 lbs (2.5 kg) per session as long as possible
- Then shift to weekly progression
Nutrition for PPL
6 sessions per week = very high physical activity. Adjust accordingly:
- TDEE × 1.7-1.9 (very active multiplier) when bulking
- Protein: 1.8-2.2 g/kg of body weight — essential with this training volume
- Carbohydrates: prioritize around sessions (pre and post-workout)
- Sleep: 8-9 hours minimum — non-negotiable with this volume
Adapting the Program
4-day version: Push / Pull / Rest / Legs / Push+Pull combined 5-day version: Push / Pull / Legs / Push / Pull (legs once per week)
The 6-day version is optimal for results but demands perfect recovery habits.
Summary
The 6-day PPL program is the intermediate training standard for good reason: it combines optimal frequency (2x/week per muscle group), sufficient volume (12-20 sets/week per muscle), and a logical structure that minimizes accumulated fatigue. Respect rest periods, progress on loads, and sleep enough.