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Lift · Lots of talk

PPL

Also called push pull legs · reddit ppl · metallicadpa · ppl split

Community talk. May contain inaccuracies. Not medical, training, or diet advice. Sharp pain, fainting, or disordered-eating concerns need a clinician.

PPL means push, pull and legs: separate sessions for upper-body pressing, upper-body pulling and lower-body work. The split organizes sessions; exercises and progression still need a program.

NSCA · 2017

01

What a PPL routine involves

Push, pull and legs describe the sessions. Push commonly includes bench or overhead presses, shoulder raises and triceps work; pull includes rows, pulldowns or pull-ups and curls. Legs includes squats, bending at the hips in Romanian deadlifts, and leg accessories. Accessories are supporting exercises after the main lift.

Fitness Wiki · archived Reddit PPL

Three sessions and six sessions are different schedules. Community schedules include one cycle across three days, two cycles across six, and rolling four- or five-day attendance. A rolling sequence continues into the next week. One weekly cycle remains PPL, but gives fewer dedicated sessions per group than two cycles.

Community

Reddit PPL is one free six-day program. Metallicadpa's archived template permits rest after three sessions or after six, and prefers pull first. Its main lifts use sets of five, followed by higher-repetition accessories. A rep is one repetition; a set is a group of reps. It needs free-weight main lifts; some machine accessories have substitutions.

Fitness Wiki · archived Reddit PPL

Other PPL programs have different rules. Jeff Nippard's paid Push/Pull/Legs Hypertrophy Program also uses six days, but targets experienced lifters and has two eight-week phases. It includes equipment substitutions for home setups. The seller's description identifies rules, not proven results.

Jeff Nippard · program page

Try the calendar on paper before judging the split. Illustrative rolling sequence with four visits each week: week 1 is push/pull/legs/push; week 2 is pull/legs/push/pull; week 3 is legs/push/pull/legs. Each session type appears four times across twelve visits. Restarting at push each Monday would give push twice as many dedicated visits as legs. This is calendar arithmetic, not a complete four-day program or the archived six-day Reddit PPL.

Illustrative calendar
The next visit continues the sequence

This illustrates the article’s rolling sequence with four visits each week. Each cell is one visit, not a prescribed training day.

Continue instead of resetting each Monday
WeekVisit 1Visit 2Visit 3Visit 4
1PushPullLegsPush
2PullLegsPushPull
3LegsPushPullLegs

Twelve visits give four of each type. Repeating week one instead would give six push, three pull and three legs visits.

Calendar arithmetic only. This is not a complete four-day program or the archived six-day Reddit PPL; exercise selection, recovery and progression still need their own plan.

02

Why lifters choose it

A familiar structure can simplify gym visits. Lifters describe valuing a written push, pull and legs list and room for preferred accessories. The same split can last for months or years even when its progression rules change.

Community

Muscle and strength gains do not require this split. A 2024 review of 14 studies found similar strength and muscle growth from split and full-body routines when training volume was matched. Volume means the amount of training work. This weakens superiority claims without testing every PPL template.

Ramos-Campo et al. · 2024

03

Good to know before choosing it

Beginner suitability depends on the program. NSCA describes two or three whole-body sessions for beginners. Beginner PPL still requires learning lifts and managing visits.

NSCA · 2017

Different muscle groups do not erase fatigue. Work, other exercise and psychological stress affect recovery. Available gym days do not automatically mean recoverable sessions.

NSCA · 2017

Pain is a reason to stop and seek help. Mayo advises stopping an exercise that causes pain and getting professional guidance for safety concerns. Sharp pain, fainting or disordered-eating concerns need a clinician.

Mayo Clinic · 2026

04

What lifters find in practice

Progression is more than adding random weight. The archived Reddit program uses approximate jumps of 5 lb/2.5 kg on upper lifts and squats, and 10 lb/5 kg on deadlifts. Its extra-rep final sets stop before form deteriorates; accessories progress after reaching the rep target. Three repeated main-lift failures trigger a 10% reset. Suggested rests are 3–5 minutes on the first exercise and 1–3 on others.

Community · Reddit archive

A short accessory list keeps the visit manageable. Reports describe 45–75-minute visits, roughly 3–5 main-lift work sets and 2–4 accessory movements, usually with major movements first. These reports do not describe every program's exact set list.

Community

Some PPL sessions run much longer. An r/PHitness student reported two-hour visits and ten pull-day exercises. Another lifter reported steady progress with about seven exercises and 90-minute visits, stretching to two hours when equipment was occupied. Replies disagreed about acceptable duration; time spent is not an outcome measure.

Community · Reddit · r/PHitness

Fewer attendance days can still mean more trips. In a September 2026 r/Fitness thread, a lifter proposed two 20–25-minute sessions on each of three days after high-volume upper/lower left them beaten up. A three-minute commute made that plausible. A reply suggested reducing the existing routine's workload instead. This was a proposal, not a successful trial.

Community · Reddit · 2026

Extra leg work competes with the weekly calendar. An r/xxfitness lifter rotated push, squat-focused legs, pull and deadlift/hip-thrust-focused legs during winter break, but doubted six visits would survive returning to work. Replies suggested upper/lower. This illustrates lower-body priorities and schedule fit rather than a separate gendered split.

Community · Reddit · 2022

Enjoyment can outweigh allegiance to six days. In another r/xxfitness discussion, a commenter dreaded six-day PPL and protein tracking. They preferred two lighter lifting days, Pilates and walking, and reported feeling better. That is a personal experience, not evidence that the replacement builds more muscle.

Community · Reddit · 2026

Consistency includes missed days and plateaus. Some lifters continue at the next session after a missed day instead of restarting at push. They keep a template long enough to compare progress and adjust accessories. Four-day upper/lower or three-day full body can fit shrinking availability; repeatedly skipping legs leaves lower-body work missing.

Community

Recovery and gym partners can change the plan. Reports describe sleep, food and weekends away disrupting six-day attendance; they discuss reduced workload while cutting rather than mandatory bulking. One partner reportedly wanted to leave once the pump (temporary muscle fullness) ended while the other wanted to stay. A pump does not measure progress.

Community

Changing programs does not follow one compulsory ladder. Lifters compare PHUL, PHAT, upper/lower, 5/3/1 and GZCLP. Those are different programming choices; GZCLP also uses linear progression—adding load workout to workout. A plateau does not automatically require moving to one of them or abandoning PPL.

Community

References for this topic

Sources and context

  1. Daily Simple Questions Thread - September 04, 2026 ↗

    id
    fit-splits-week — Daily Simple Questions Thread - September 04, 2026
    platform
    Reddit · r/Fitness
    role
    Community discussion
    accessed On
    2026-09-07
    locator
    2026-09-04 PPL two-a-day and upper/lower cut-to-bulk exchanges.
    scope
    Opened the two scheduling/program questions.
    limitations
    Selected replies, not consensus or evidence of program outcomes.

  2. PPL 5 days a week ↗

    id
    fit-wave-ppl-rolling — PPL 5 days a week
    role
    Community discussion
    accessed On
    2026-09-23
    locator
    Post and selected visible replies returned by web search.
    scope
    An adult with limited weekday time asks about a rolling five-day PPL; replies discuss rotating sessions across calendar weeks.
    limitations
    Selected public, self-selected reports and opinions; identities, outcomes and explanations are unverified. Not a representative sample, consensus, prevalence estimate, treatment recommendation or training prescription.

  3. A Linear Progression Based PPL Program for Beginners ↗

    id
    fit-guide-ppl-metallicadpa — A Linear Progression Based PPL Program for Beginners
    platform
    The Fitness Wiki
    role
    Community discussion
    accessed On
    2026-09-24
    locator
    Program section, progression, rest, failure, and deload
    scope
    The archived metallicadpa template: six-day push, pull, and legs, set and rep schemes, load jumps, and the 10 percent reset after three missed sessions.
    limitations
    A community archive of one Reddit post, not a professional standard. It does not make this the only way to arrange push, pull, and legs.
    slugs
    • ppl

  4. Foundations of Fitness Programming ↗

    id
    fit-guide-myo-reps-nsca-cluster — Foundations of Fitness Programming
    platform
    National Strength and Conditioning Association
    role
    Professional context
    accessed On
    2026-09-24
    locator
    Cluster-set paragraph in the muscular-power section, copyright 2015
    scope
    NSCA describes cluster or rest-pause sets as short rests of 15 to 30 seconds between reps for power, reserved for highly experienced clients.
    limitations
    A power-training note. It is not a description of myo-reps and does not set a hypertrophy protocol.
    slugs
    • myo-reps
    • powerbuilding
    • ppl

  5. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults ↗

    id
    fit-guide-lengthened-acsm-2026 — American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults
    platform
    American College of Sports Medicine
    role
    Professional context
    accessed On
    2026-09-24
    locator
    Abstract results on voluntary strength and the March 5, 2026 publication line
    scope
    The 2026 stand links strength findings to a complete range of motion, heavier loads, two to three sets, early placement, and at least two sessions a week.
    limitations
    An overview of reviews for healthy adults. It does not test lengthened partials as a named method.
    slugs
    • lengthened-partials
    • powerbuilding
    • ppl
    • bwf-rr
    • rest-days

  6. Determination of Resistance Training Frequency ↗

    id
    fit-rebuild-ppl-nsca-frequency — Determination of Resistance Training Frequency
    platform
    National Strength and Conditioning Association
    role
    Professional context
    accessed On
    2026-09-27
    published Or Updated
    2017
    locator
    Intermediate and Advanced sections, Kinetic Select excerpt dated May 2017
    scope
    A four-day upper and lower example, and a three-days-on one-day-off cycle of upper push, lower body, and upper pull whose rest day is not the same each week. Novices are assigned whole-body training two or three days a week.
    limitations
    An excerpt from a personal-training textbook. It does not publish the Metallicdpa set list, and it does not claim one split grows more muscle.
    slugs
    • ppl

  7. Push/Pull/Legs Hypertrophy Program ↗

    id
    fit46-ppl-nippard-program — Push/Pull/Legs Hypertrophy Program
    slugs
    • ppl
    role
    Official context
    platform
    Jeff Nippard Fitness
    locator
    What's included; beginners, women, gym frequency and home equipment FAQ
    scope
    Author's named paid program has six days, two eight-week phases, experienced target audience and substitutions.
    limitations
    Commercial seller page. Full paid program not inspected; claims of guaranteed progress and testimonials not accepted. Publication date not shown.
    accessed On
    2026-09-29

  8. Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis ↗

    id
    fit46-ppl-split-review — Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis
    slugs
    • ppl
    role
    Professional context
    platform
    PubMed · Journal of Strength and Conditioning Research
    locator
    Abstract and bibliographic publication dates
    scope
    Fourteen studies/392 adults; similar strength and growth when volume matched.
    limitations
    Abstract only. Broad split/full-body comparison, not proof for an individual PPL template. Full paper not inspected.
    accessed On
    2026-09-29
    published Or Updated
    2024-07-01

  9. Strength training: Get stronger, leaner, healthier ↗

    id
    fit-rebuild-ppl-mayo-strength — Strength training: Get stronger, leaner, healthier
    platform
    Mayo Clinic
    role
    Professional context
    accessed On
    2026-09-27
    published Or Updated
    2026-04-29
    locator
    Getting started, medical review dated 29 April 2026
    scope
    Stop an exercise that causes pain, and talk with a clinician before starting if there is a chronic condition.
    limitations
    General strength advice. It does not describe a push-pull-legs week.
    slugs
    • ppl

  10. How many hours do you spend working out ↗

    id
    fit46-ppl-session-time — How many hours do you spend working out
    slugs
    • ppl
    role
    Community discussion
    platform
    Reddit · r/PHitness
    locator
    RXeusAugustusXI post and ten-pull-exercise follow-up; dunwall_scoundrel 90-minute equipment-queue report; duration disagreement
    scope
    Two-hour PPL attendance burden; 90-minute progress report, equipment access and divergent opinions.
    limitations
    Self-reports, no independent outcome verification. Page renders relative timestamps; publication date left unknown. Uncited rest/overtraining claims rejected.
    accessed On
    2026-09-29

  11. Daily Simple Questions Thread - December 28, 2022 ↗

    id
    fit46-ppl-rolling-legs — Daily Simple Questions Thread - December 28, 2022
    slugs
    • ppl
    role
    Community discussion
    platform
    Reddit · r/xxfitness
    locator
    Deleted poster's push/legs/pull/legs question, winter-break six-day rotation and llama1122/ldnpoolsound replies
    scope
    Extra squat/hinge leg days, rolling sequence, returning-to-work constraint and upper/lower alternative.
    limitations
    Single scheduling exchange, not measured outcomes. Absolute thread date appears in indexed body; opened UI uses relative timestamps. Deleted username not reconstructed.
    accessed On
    2026-09-29
    published Or Updated
    2022-12-28

  12. Removed post with preserved PPL adherence discussion ↗

    id
    fit46-ppl-adherence — Removed post with preserved PPL adherence discussion
    slugs
    • ppl
    role
    Community discussion
    platform
    Reddit · r/xxfitness
    locator
    AutoModerator copy of PlXELGlRL post and smoothie_girl_93 reply
    scope
    Dread of six-day PPL/protein tracking; lighter lifting plus Pilates/walking personal preference.
    limitations
    Original removed; moderator-preserved body and surviving replies inspected. Subjective benefits, not body-composition evidence. Absolute dates available in indexed thread body.
    accessed On
    2026-09-29
    published Or Updated
    2026-03-28

  13. GZCL Applications & Adaptations ↗

    id
    fit-wave-gzcl-original — GZCL Applications & Adaptations
    role
    Official context
    accessed On
    2026-09-23
    locator
    February archive GZCLP section, base 15 reps and 1–2 reps from failure passages. Direct article opened; a later find for base volume found no match, so the inspected archive text is the rule source.
    scope
    GZCLP tier-one changes from five sets of three to six sets of two and ten sets of one after missing base work, not merely failing an extra AMRAP target.
    limitations
    Original 2016 method. Author notation sometimes lists reps before sets; proposed copy explicitly uses sets × reps. Not a complete workout prescription.

  14. 5/3/1 Primer ↗

    id
    fit-wave-531-primer — 5/3/1 Primer
    role
    Community discussion
    accessed On
    2026-09-23
    locator
    Core concepts, main work and deload/version passages returned by search.
    scope
    Distinguishes main, supplemental and assistance work; 5s PRO fixed sets; older fourth-week deload versus later versions.
    limitations
    A community-maintained explanation, not the complete official Wendler books. Used for terminology and version distinctions, not personal programming.

Keep this topic in view

Preserved original record

Earlier public profile and reader notes are preserved separately from the current article. They may contain superseded wording and are not newly checked material.

Read the full original profile
slug
ppl
name
PPL
aliases
  • push pull legs
  • reddit ppl
  • metallicadpa
  • ppl split
family
lift
heat
high
talk
Lots of talk
most Discussed
true
first Line
PPL is a training split that groups pushing exercises, pulling exercises and leg exercises into separate sessions.
why Line
People compare three-day and repeated cycles, exercise selection and how the sequence fits around work, travel and other training.
feel Words
  • PPL
  • push day
  • pull day
  • leg day
  • six-day split
common Picture
  • lead
    Six-day examples repeat two PPL cycles
    why
    Three-day versions complete one cycle; rolling schedules continue across calendar weeks. [community]
  • lead
    Session reports: about 45–75 minutes
    why
    Examples use 3–5 main-lift work sets and 2–4 accessory movements. [community]
  • lead
    Major movements often come before accessories
    why
    People keep enough of a template consistent to compare their progress. [community]
watch For
Doing this as week one. Skipping legs. Changing the split every Sunday.
what People Say
  • The job: A split they can remember without an app. [community]
  • Gym TikTok and X still default to PPL. It is the wallpaper of 2020s lifting. [community]
  • Reddit PPL (Metallicadpa, 2015, still cloned) is the free named template. Late beginner / early intermediate if they can train often. [community]
  • Once-a-week PPL — one push, one pull, one legs, and call it a program — is the version coaches dunk on. Frequency is the point. [community]
  • Lift Vault 2026 PPL writeups still say: not a true-novice first month. [community]
  • Why it’s loud: people want a chest day that is not “full body again.” PPL gives them a named room. [community]
  • Recovery is the real split. Week three is when sleep and food get veto power. [community]
  • Skipping legs is so common it is a meme. Then they ask why the squat is stuck. [community]
  • Upper/lower is the 4-day cousin when 6 days is a fantasy. See Upper / lower. [community]
  • Women’s PPL threads look the same: compounds first, accessories they care about (glutes, back). The split is not gendered. [community]
  • Bro-split (one body part a week) is the older cousin people graduate from — or slide back into. [community]
how People Run It
  • Schedules vary: three sessions can cover one push/pull/legs cycle; six can repeat it. Some lifters rotate the sequence across four or five available days. [community]
  • Push: bench press or overhead press (OHP), a second press, lateral raises and triceps work. [community]
  • Pull: row and a vertical pull, rear delts, biceps. [community]
  • Legs: squat or hinge pattern, a second leg move, calves if they care. [community]
  • Add a little on the main lift when the last set was clean. See Adding weight. [community]
  • Rest day is a day. Two “light PPLs” is not rest. [community]
  • If they miss a day: they do the next letter, they do not restart the week from Push. [community]
amounts People Use
  • Days: 3 or 6 are familiar examples; a rolling 4–5-day schedule can still be PPL. The sequence may cross a calendar week. [community]
  • Session talk: about 45–75 minutes. [community]
  • Main lift: 3–5 work sets is the Reddit PPL band. [community]
  • Accessories: 2–4 movements, not twelve TikTok finishers. [community]
  • Weekly frequency: repeating the three-session cycle twice gives two dedicated sessions per group; one cycle gives one. A three-day PPL remains a split, and overlap between exercises complicates muscle-frequency counts. [community]
how People Keep It
  • Same template for months. They change accessories, not the letters. [community]
  • A written Push / Pull / Legs list in the notes app. [community]
  • A rest day they defend like a meeting. [community]
  • Food on the 6-day — a surplus or at least maintenance. PPL in a huge cut is a different, crankier card. [community]
  • If life shrinks: they drop to 3-day PPL or upper/lower. They do not “fail PPL.” [community]
how It Feels
  • Week one: “I have a plan.” The locker-room identity lands. [community]
  • Week three: recovery catches up. They sleep and eat or they stall. [community]
  • Push day: the fun one for a lot of people. Ego lives here. [community]
  • Leg day: the one they move. Then they wonder why nothing grows. [community]
  • Six-on / one-off: fine until a wedding weekend. Then the plan has to bend. [community]
  • The good version: a little bored, a little stronger, they stop shopping programs. [community]
how Long People Run It
  • Duration depends on the chosen program: PPL names the split, so progression can change without changing the split. GZCLP is itself linear progression; 5/3/1 uses different template rules. [community]
  • Years is common. PPL is a split, not a 12-week challenge. [community]
  • A cut can keep PPL if volume drops. It does not have to. [community]
  • If they can only train 3 days, they may be happier on full body. [community]
deep Dive
  • Metallicadpa PPL was written as a linear-progression PPL for people who wanted more than 3 days. It is not “the” PPL — it is the named free one. [community]
  • Power Hypertrophy Upper Lower (PHUL), Power Hypertrophy Adaptive Training (PHAT) and upper/lower routines are other named options people compare for strength and muscle-building goals. Their schedules differ. [community]
  • 5/3/1 and GZCLP are other named programming options. GZCLP uses linear progression, so their names alone do not establish a compulsory next stage after PPL. [community]
  • A bulk on PPL is the classic gym year. See Lean bulk vs dirty bulk. [community]
  • Gym attendance and the split are separate: the schedule says when someone trains; push/pull/legs describes how the exercises are grouped. [community]
watch For Long
  • Not a first-week program if they have never lifted. [community]
  • Skipping legs is not PPL. [community]
  • Once-a-week PPL is a bro-split with better branding. [community]
  • Changing the split every Sunday is how nothing gets overloaded. [community]
  • Pain that stays in a shoulder or knee is a person, not a new push variation. [community]
related
  • first-gym-week
  • progressive-overload
  • upper-lower
  • five-three-one
  • lean-vs-dirty-bulk
research Pointer
    house Pointers
    • href
      /fit/#full-body-three
      label
      STUDfit · Lift 2–4 days
    play Pointer
    —
    sources
    • r/fitness Metallicadpa PPL
    • Lift Vault PPL 2026
    • thefitness.wiki
    disclaimer
    Community talk may be wrong. Not medical, training, or diet advice. Sharp pain, fainting, or disordered-eating concerns need a clinician.
    quick Answer History
    • field
      howPeopleRunIt
      rows
      • Pick 6 days or 3. Do not invent a 4.5-day hybrid week one. [community]
      • Push: bench or OHP, a second press, laterals, triceps. [community]
    • field
      amountsPeopleUse
      rows
      • Days: 6 or 3. 4 usually means they actually want upper/lower. [community]
      • Weekly frequency: each muscle 2× on a 6-day, 1× on a 3-day — the 3-day is just full-body with extra steps. [community]
    • field
      howLongPeopleRunIt
      rows
      • Until adds stop and they want a training-max program. Then 5/3/1 or GZCLP. [community]
    • field
      deepDive
      rows
      • PHUL / PHAT / upper-lower show up when people want 4 days and a bench focus. [community]
      • 5/3/1 and GZCLP are the named next rooms on r/fitness when linear adds die. [community]
      • Self’s lift 2–4 days is the habit. This card is the split. [community]
    • field
      commonPicture
      rows
      • lead
        6 days: PPL / rest / PPL or PPL / PPL / rest
        why
        The Metallicadpa / Reddit PPL picture. [community]
      • lead
        Or 3 days: one push, one pull, one legs
        why
        When life is not a 6-day week. [community]
      • lead
        Compounds first
        why
        Bench or OHP, row or pull-up, squat or hinge — then arms. [community]
      • lead
        45–75 minutes
        why
        Longer than a beginner full-body day because the accessory list grows. [community]
      • lead
        Same template for months
        why
        Program-hopping is how PPL fails. [community]
    • field
      firstLine
      rows
      • Push / pull / legs is the split people copy when they can train most days.
    • field
      whyLine
      rows
      • Push / pull / legs is the split people copy when they can train most days.
    Read the preserved reader notes
    picture Clarifications
      definition
      PPL is a training split that groups pushing exercises, pulling exercises and leg exercises into separate sessions.
      community Picture
      People compare three-day and repeated cycles, exercise selection and how the sequence fits around work, travel and other training.
      additions
      • text
        Session count and gym days are not identical. In a September 2026 Fitness thread, someone with limited available days considered doing PPL as two sessions on each of three days; a very short gym commute was part of their reasoning. A reply instead suggested reducing the workload of the existing upper/lower routine. The decision involved travel time, session length and workload—not simply whether PPL was a good split.
        sources
      • text
        A five-day PPL question in r/fitness30plus (August 2023) came from someone with limited weekday training time. Replies described continuing the next session in the sequence rather than forcing every cycle into Monday through Sunday. That is a useful distinction when comparing logs: “five days” can describe attendance, while push/pull/legs describes what each session contains. It does not by itself tell a reader the weekly set volume or how demanding each day was.
        sources
      guide
      what
      • The moving part is the three-way split, not one sacred exercise list. A push session moves load away from the body. A pull session moves it toward the body. A leg session trains the squat and the hinge. The National Strength and Conditioning Association's 2015 manual already groups strength work as push, pull, and press, and says more advanced clients may split further into lower-body push, lower-body pull, upper-body push, upper-body pull, and press.
      • One pass through push, pull, and legs is a three-day week. Repeating the pass is a six-day week. The named free template people call Reddit PPL is the metallicadpa post archived on The Fitness Wiki. That post writes six days, either three sessions, a rest day, and three again, or all six and then the rest day. It says a once-a-week pass is not the program it is offering, and it points that schedule toward three-day novice plans.
      • In that post the first lift of the day is the heavy one, done for sets of five, with the last set as many good-form reps as possible. The later lifts are higher reps. That is one linear template inside the split. Someone else can use the same three session types with different exercises. The split is the grouping. The post is the prescription.
      how
      • For the archived template, train six days and rest one. The post allows the rest day after three sessions or after six, and it prefers pull, then push, then legs. Start each day with the heavy barbell lift. Pull day alternates a deadlift of one set of five-plus with a barbell row of four sets of five plus a fifth set of five-plus. After that come three sets of eight to twelve of a pulldown or pull-up, three sets of eight to twelve of a seated or chest-supported row, five sets of fifteen to twenty face pulls, and two curl movements for four sets of eight to twelve.
      • Push day alternates bench and overhead press as the main lift: four sets of five and one set of five-plus. The other press is three sets of eight to twelve, then an incline dumbbell press for three sets of eight to twelve, and triceps work paired with lateral raises. Legs are a squat for two sets of five and one set of five-plus, a Romanian deadlift, a leg press, and a leg curl for three sets of eight to twelve, and calf raises for five sets of eight to twelve.
      • The post's additions are 5 pounds, or 2.5 kilograms, for bench, row, overhead press, and squat, and 10 pounds, or 5 kilograms, for the deadlift. Add only when the target reps were there. The extra-rep set stops while the form is still good. Accessories go up when three sets of twelve are clean, and the load comes down if the sets fall under eight. Rest three to five minutes on the first exercise and one to three minutes on the others. Warm up with the lift itself. The post's bench example walks the empty bar up through heavier sets to the work weight.
      • If a day is missed, do the next session in the sequence. Do not restart the week at push because a Monday disappeared. If the same main target is missed three times in a row, the post says to take 10 percent off and build back. Its example turns a 100-kilogram squat into 90. One push, one pull, and one leg day is still the split. It is not this template. The post says that lower frequency is a reason to use a different novice plan.
      understand
      • The six-day version exists so each session type comes around twice. The ACSM overview of March 5, 2026 tied strength findings to at least two sessions a week and to doing the important work early. A push day that starts with bench, and a second push day later in the week, fits that shape. One push day in the whole week does not, which is why the archived post refuses the once-through version as its own program. The NSCA manual's push-and-pull language is the professional version of the same grouping.
      • The common miss is changing the split every week, skipping legs, or adding so many finishers that the main lift never gets a clean add. Another miss is using this template in the first week of touching a bar. The post is for someone who wants more than three full-body days and still wants a written progression.
      • Two available days, a shoulder or knee that stays painful, and a contest peak are the wrong use. Sharp pain, fainting, chest pain, or disordered eating is a clinician's next step, not a new press variation. How people bend the six days around work is in the community notes.
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