WorkoutIntermediate

Push / Pull / Legs Hypertrophy

8 weeks 6 sessions/week

HypertrophySplitIntermediate

About This Plan

Classic 6-day PPL split for intermediate lifters chasing size. Each muscle group hit twice per week with progressive overload.

What You'll Get

Structured 8 weeks training program
6 workouts per week with rest days
Progressive overload and periodization built in
Exercise demonstrations and form cues
Warm-up and cool-down routines

Plan Overview

Category: Workout
Duration: 8 weeks
Level: Intermediate
Sessions/Week: 6

Day-by-Day Schedule

7 days planned. Click any item to see the full demo or recipe.

Day 1

Push A — Chest focus

band bench press

4 × 6-8 · 120s rest

band shoulder press

4 × 8-10 · 90s rest

assisted chest dip (kneeling)

3 × 10-12 · 60s rest

band front raise

3 × 12 · 45s rest

assisted triceps dip (kneeling)

3 × 10-12 · 60s rest

Day 2

Pull A — Back focus

assisted pull-up

4 × 6-8 · 120s rest

dumbbell bent over row

4 × 8-10 · 90s rest

alternate lateral pulldown

3 × 10-12 · 60s rest

band reverse fly

3 × 12 · 45s rest

band concentration curl

3 × 10-12 · 60s rest

Day 3

Legs A

barbell bench front squat

4 × 6-8 · 150s rest

barbell deadlift

3 × 5 · 180s rest

barbell lunge

3 × 10 ea · 90s rest

band stiff leg deadlift

3 × 10 · 75s rest

Day 4

Push B — Shoulder focus

band shoulder press

4 × 6-8 · 120s rest

band bench press

3 × 8-10 · 90s rest

band front lateral raise

4 × 10 · 45s rest

band close-grip push-up

3 × 10-12 · 60s rest

assisted standing triceps extension (with towel)

3 × 12 · 45s rest

Day 5

Pull B — Arm focus

alternate lateral pulldown

4 × 8-10 · 75s rest

barbell bent over row

4 × 8-10 · 90s rest

band alternating biceps curl

4 × 10-12 · 60s rest

band one arm overhead biceps curl

3 × 10 · 60s rest

assisted standing pull-up

3 × AMRAP · 90s rest

Day 6

Legs B

barbell bench squat

4 × 8 · 150s rest

barbell deadlift

3 × 5 · 180s rest

band one arm single leg split squat

3 × 10 ea · 75s rest

3/4 sit-up

3 × 15 · 30s rest

Day 7

Rest

Full rest. Mobility + foam roll.

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