Key Takeaways
- The 6-day Push Pull Legs (PPL) routine is your go-to for building strength and muscle while keeping it balanced.
- Be it bulking, cutting, or just chasing gains, this routine can help you hit your goal.
- Crush your PPL workouts with our treadmills, dumbbells, and fitness gear—because results start with the right tools.
Powerbuilding Simplified
Want to turn heads and feel unstoppable? Powerbuilding is where strength meets aesthetics, and the 6-day PPL routine is your VIP pass.
Think heavy lifts, sculpted gains, and workouts that’ll leave you feeling like an absolute boss. Ready to learn more? Let’s get to it!
At SOLE, we're proud to offer the best exercise equipment for your home or gym. Our machines are built to meet the highest quality and performance standards, making them perfect for fitness enthusiasts at any level. Featured Products
|
What is a Push Pull Legs (PPL) Routine?
The PPL workout splits your week into 3 power-packed sessions!
- Push Days: Build that chest, pump those shoulders, and fire up your triceps with all the pressing moves.
- Pull Days: Strengthen your back and biceps with pulling exercises that bring out the beast in you.
- Leg Days: Crush your quads, hamstrings, calves, and glutes—it’s time to stop skipping leg day.
Why does it work?
The PPL routine keeps your gains balanced and your recovery on point—no skipped muscles, no overtraining drama. You’ll hit each muscle group twice over 6 days, which studies show is optimal for strength and growth—especially when paired with the right training volume.
Pull Days aren’t just workouts—they’re the foundation of a strong frame.
The Routine Breakdown
- Day 1: Push (Chest, Shoulders, Triceps) – Let’s get those pressing gains started!
- Day 2: Pull (Back, Biceps) – Rows, pull-ups, and all the good stuff for a strong back.
- Day 3: Legs (Quads, Hamstrings, Glutes, Calves) – Skip leg day? Not here. Time to squat.
- Day 4: Push Variation – Switch it up and hit those angles. Hello, gains!
- Day 5: Pull Variation – Keep it fresh and pull from new directions.
- Day 6: Legs Variation – Hit ‘em again with front squats, lunges, and more.
- Day 7: Rest or Active Recovery – Because even heroes need a day off. For active recovery, think light cardio on a treadmill to get your blood flowing and help you heal.
Why it works: This structure hits all major muscle groups 2x a week. Plus, variation days keep your workouts exciting and your progress steady.
Get balanced, stay strong—lunges are a must for leg day.
Key Exercises for Each Day
Push Days
- Bench Press: The OG move for chest gains—press it like you mean it.
- Overhead Press: Shoulders on fire? Good. Your triceps are loving it too.
- Tricep Dips: Finish strong with this bodyweight classic—triceps popping incoming.
Pull Days
- Deadlifts: The MVP of strength moves—because nothing says power like lifting heavy.
- Pull-Ups: No machine? No problem. Your lats and upper back are about to level up.
- Barbell Rows: Add that 3D thickness to your back and give your biceps some love.
Leg Days
- Squats: The king. The legend. Build lower body strength like a pro.
- Lunges: Get balanced, stay strong—plus, your glutes will thank you.
- Calf Raises: Don’t skip these unless you want calves that hide in your socks.
Pro Tip: Keep it progressive with our SW180 Adjustable Dumbbells—versatile weights that go from 5 lbs to 80 lbs in seconds!
Fit PPL to Your Goals
- Strength Goals: Go big or go home—heavy weights, 3-5 reps.
- Hypertrophy Goals: Moderate weights, 8-12 reps—hello, muscle gains.
- Endurance: Light weights, 12-15 reps—keep it steady and strong.
Cardio Matters
Don’t sleep on cardio! Add our treadmills to your lineup for heart health and active recovery. With incline features that mimic outdoor runs, you’ll keep things fresh—no weather apps needed!
Power through every stride with the SOLE F85 treadmill.
Build, Lift, Dominate with SOLE
The 6-day PPL routine is your roadmap to strength, endurance, and next-level gains. And with our premium fitness equipment, you’ll have everything you need to make every lift and stride count!
From the space-saving SW180 Adjustable Dumbbells that let you lift smarter, not harder, to our high-performance treadmills like the F85 and TT8—that come with decline features for killer cardio—we’ve got your back (and glutes).
No matter if you’re sculpting strength, building endurance—or both— our lineup of treadmills, dumbbells, and fitness equipment fits your goals like a glove. Ready to crush it? Shop NOW and start turning those reps into results!
Frequently Asked Questions (FAQ)
What is a Push Pull Legs (PPL) routine?
A PPL routine is the ultimate workout glow-up. You’ve got Push days for chest, shoulders, and triceps, Pull Days for back and biceps, and Leg Days for everything below the belt—quads, hamstrings, glutes, and calves. It’s a smart way to keep things balanced, avoid burnout, and crush your recovery game.
How does a 6-day PPL split boost muscle growth and strength?
Hitting each muscle group twice a week gives your body the perfect dose of gains. The 6-day PPL split keeps the momentum going with progressive overload while giving your muscles the rest they need to grow and get stronger. Consistency = results.
What are the key exercises for each day in a 6-day PPL routine?
- Push Days: Bench Press, Overhead Press, and Tricep Dips
- Pull Days: Deadlifts, Pull-Ups, and Barbell Rows
- Leg Days: Squats, Lunges, and Calf Raises
How should I structure my workouts to combine strength and hypertrophy effectively?
The trick is to mix it up: go heavy with low reps (3-5) to build raw strength and then chase that pump with moderate weights and 8-12 reps for muscle size. Throw in compound moves like squats and deadlifts for big gains, and finish with focused moves like lunges or tricep dips for the ultimate burn.
How can SOLE’s equipment, such as adjustable dumbbells and treadmills, improve my PPL workouts?
SOLE is your PPL routine’s best friend. Our SW180 Adjustable Dumbbells let you go from light rows to heavy presses without breaking your flow. And for active recovery or endurance boosts, the F85 and TT8 treadmills bring incline, decline, and all the cardio vibes you need to stay on track—no excuses.
Leave a comment
This site is protected by hCaptcha and the hCaptcha Privacy Policy and Terms of Service apply.