Reddit PPL: Metallicadpa's 6-Day Push/Pull/Legs

The split

Six training days, one rest day: Push, Pull, Legs, then Push, Pull, Legs again. Push is chest, shoulders, and triceps. Pull is back and biceps. Legs is quads, hamstrings, and calves. The order is flexible and you can slot the rest day wherever it fits, as long as you're not cramming all six sessions back to back with no break.

Main barbell lifts (the 5+ sets)

Each day opens with one heavy barbell lift, done as straight sets of five with the last set an AMRAP: as many clean reps as you can, stopping a rep or two short of failure. On push days bench and overhead press alternate for the top slot, five sets each (4x5 then the 5+ set): bench leads one push day, overhead press leads the other, and whichever one isn't the main is done right after for 3x8-12. Squat anchors both leg days for three sets, 2x5 then a 5+ set. Pull is different again: deadlift is a single all-out set of 5+ on one pull day, and barbell rows take the five-set slot (4x5, 1x5+) on the other. Deadlift only shows up once a week on purpose, since a hard set of pulls beats you up more than anything else in the program.

Progression on the mains (linear)

Add weight to the bar every time you complete all the prescribed reps: roughly 5 lb on bench, squat, row, and deadlift, and 2.5 lb (or the smallest jump you have) on overhead press. The AMRAP top set is there to bank extra reps and show you how much you've got left in the tank. This is linear progression, so it moves fast at first and gradually slows as you close in on your real strength.

Accessories (double progression)

Everything that isn't a main lift uses double progression inside a rep range. Take incline dumbbell press at 3x8-12: start near the bottom of the range, and once you can hit the top (12) on every set, bump the weight and drop back to 8. Face pulls and lateral raises sit in the 15-20 range, curls and triceps work in 8-12. No AMRAP here, just leave a rep in reserve and keep chasing the top of the range.

When you stall (deload)

Miss your reps on a main lift and you repeat the same weight next session. Stall three sessions in a row on that lift and you drop it by about 10% and work back up. You deload one lift at a time, not the whole program, so a stuck bench doesn't cost you progress on squat or rows.

Warm-ups

Warm up each main lift with a few progressively heavier sets before your working weight, starting with the empty bar. Accessories usually need one light feeler set at most. Don't count warm-ups as working sets, and don't grind them either.

1. Day 1 · Push (Bench) — Bench 4x5 1x5+, Overhead Press 3x8-12, Incline DB Press 3x8-12, Triceps Pushdown 3x8-12, Lateral Raise 3x15-20, Overhead Triceps Ext 3x8-12
2. Day 2 · Pull (Deadlift) — Deadlift 1x5+, Pull-Ups 3x8-12, Seated Cable Row 3x8-12, Face Pulls 5x15-20, Hammer Curls 4x8-12, DB Curls 4x8-12
3. Day 3 · Legs — Squat 2x5 1x5+, Romanian Deadlift 3x8-12, Leg Press 3x8-12, Leg Curls 3x8-12, Calf Raises 5x8-12
4. Day 4 · Push (OHP) — Overhead Press 4x5 1x5+, Bench 3x8-12, Incline DB Press 3x8-12, Triceps Pushdown 3x8-12, Lateral Raise 3x15-20, Overhead Triceps Ext 3x8-12
5. Day 5 · Pull (Rows) — Barbell Row 4x5 1x5+, Pull-Ups 3x8-12, Seated Cable Row 3x8-12, Face Pulls 5x15-20, Hammer Curls 4x8-12, DB Curls 4x8-12
6. Day 6 · Legs — Same as Day 3: Squat 2x5 1x5+, RDL 3x8-12, Leg Press 3x8-12, Leg Curls 3x8-12, Calf Raises 5x8-12
7. Day 7 · Rest — Full rest. Light cardio, a walk, or mobility work if you want it, nothing that eats into recovery.