Push/Pull/Legs Hypertrophy Plan
Overview
A six-week intermediate muscle-building block centered on the proven push-pull-legs split.
Who It's For
Great for gym-goers who already handle barbell and dumbbell basics and want more specialized hypertrophy work.
Weekly Structure
- 5 training days per week built around push, pull, and legs
- Compounds first, accessories second
- 1 full rest day and 1 lighter recovery or pump day
Progression & Recovery
Add small amounts of load only after you hit the top of the rep range with clean control.
What's Included
- Push, pull, and legs sequencing that organizes weekly volume clearly
- Compound-first sessions with smart accessory support
- Enough frequency to drive hypertrophy without random overlap
- Rep-range progressions that make overload easy to track
Equipment Needed
- Barbell
- Adjustable bench
- Cable station
- Lat pulldown
- Dumbbells
FAQ
Is this better than upper/lower?
It depends on schedule. PPL suits people who can train more often and want slightly more specialized sessions.
Can I train only 4 days?
Yes, but rotate through the split instead of cramming every day into one week.
Should I take every set to failure?
No. Save true failure for selected accessory work and keep most sets one to two reps shy.