Classic Push-Pull-Legs twice a week for balanced hypertrophy
The Push-Pull-Legs split is the gold standard for hypertrophy. Train each muscle group twice per week with dedicated push (chest, shoulders, triceps), pull (back, biceps), and leg days. This plan uses progressive overload with compound movements as the foundation and isolation work to target lagging muscles.
This plan suits a intermediate lifter training 6 days a week with full gym, whose goal is to build muscle.
New to this? Read the full Push Pull Legs guide →
6 workouts a week. Tap any one for the full workout with every exercise.
Chest, Shoulders, Triceps · 7 exercises
Back, Shoulders, Biceps · 6 exercises
Quads, Hamstrings, Calves · 6 exercises
Chest, Shoulders, Triceps · 7 exercises
Back, Shoulders, Biceps · 6 exercises
Quads, Hamstrings, Calves · 6 exercises
