Push / Pull / Legs — 6 Sessions Per Week — Higher Volume & Intensity
Each muscle group trained twice per week with higher volume. One rest day for full recovery.
Each muscle group is now trained twice per week with a full PPL×2 rotation, maximizing muscle protein synthesis windows.
Major compound lifts now use 4 sets instead of 3. This increases volume — the #1 driver of hypertrophy for intermediate lifters.
After 6+ months, your body is adapted. Training to failure (or 1 RIR) on working sets is now necessary for continued progress.
Compounds start with heavier sets (5 reps) for strength, then move to moderate reps (8-10) for hypertrophy. Periodized approach.
Targets: Chest, Front & Side Shoulders, Triceps
| # | Exercise | Sets | Reps | Technique | Notes |
|---|---|---|---|---|---|
| 1 | Barbell Bench PressChest | 4 | 5 · 5 · 8 · 8 | MuscleWiki | Heavy first 2 sets for strength, lighter last 2 for hypertrophy. |
| 2 | Incline Dumbbell PressUpper Chest | 4 | 8 · 8 · 10 · 10 | MuscleWiki | 30° incline angle for optimal upper chest activation. |
| 3 | Cable Flies (Low to High)Upper Chest | 3 | 12 · 12 · 12 | MuscleWiki | Focus on squeeze at top. Great chest finisher. |
| 4 | Overhead Press (Barbell)Shoulders | 4 | 5 · 5 · 8 · 8 | MuscleWiki | Standing barbell OHP builds real shoulder strength. |
| 5 | Lateral RaisesSide Delts | 4 | 12 · 12 · 15 · 15 | MuscleWiki | Side delts need high volume. Keep ego out. |
| 6 | Weighted DipsTriceps · Chest | 3 | 8 · 8 · 10 | MuscleWiki | Add weight with a belt. Lean forward for chest, upright for triceps. |
| 7 | Overhead Tricep ExtensionTriceps (Long Head) | 3 | 10 · 10 · 12 | MuscleWiki | Targets the long head — the biggest part of the tricep. |
Targets: Back, Biceps, Rear Delts, Traps
| # | Exercise | Sets | Reps | Technique | Notes |
|---|---|---|---|---|---|
| 1 | DeadliftFull Back · Legs | 4 | 5 · 5 · 5 · 5 | MuscleWiki | The king of all exercises. Perfect your form first. |
| 2 | Barbell RowBack (Mid) | 4 | 6 · 6 · 8 · 8 | MuscleWiki | Free barbell now — no smith machine needed at this level. |
| 3 | Lat Pulldown (Wide Grip)Lats | 3 | 8 · 10 · 12 | MuscleWiki | Wide grip for lat width. Pull to upper chest. |
| 4 | Seated Cable Row (Close Grip)Back (Mid/Lower) | 3 | 10 · 10 · 12 | MuscleWiki | Close grip V-bar for thickness. |
| 5 | Face PullRear Delts · Traps | 4 | 12 · 12 · 15 · 15 | MuscleWiki | Essential for shoulder health and posture. |
| 6 | Barbell CurlBiceps | 3 | 8 · 8 · 10 | MuscleWiki | Barbell allows heavier loading than dumbbells. |
| 7 | Incline Dumbbell CurlBiceps (Long Head) | 3 | 10 · 10 · 12 | MuscleWiki | Stretches the long head for a bigger bicep peak. |
| 8 | Barbell ShrugTraps | 3 | 10 · 10 · 12 | MuscleWiki | Hold at top for 2 seconds. Go heavy. |
Targets: Quads, Hamstrings, Glutes, Calves
| # | Exercise | Sets | Reps | Technique | Notes |
|---|---|---|---|---|---|
| 1 | Barbell Back SquatQuads · Glutes | 4 | 5 · 5 · 8 · 8 | MuscleWiki | Full depth. Heavy first 2 sets for strength. |
| 2 | Romanian DeadliftHamstrings · Glutes | 4 | 8 · 8 · 10 · 10 | MuscleWiki | Feel the hamstring stretch. Don't round your back. |
| 3 | Leg PressQuads · Glutes | 3 | 10 · 10 · 12 | MuscleWiki | Foot placement matters: high = glutes, low = quads. |
| 4 | Bulgarian Split SquatQuads · Balance | 3 | 10 · 10 · 10 | MuscleWiki | Per leg. Fixes muscle imbalances. |
| 5 | Leg CurlHamstrings | 3 | 10 · 10 · 12 | MuscleWiki | Slow eccentric (3 seconds down) for growth. |
| 6 | Standing Calf RaisesCalves | 4 | 12 · 12 · 15 · 15 | MuscleWiki | Full range of motion. Pause at bottom stretch. |
| 7 | Leg ExtensionQuads | 3 | 12 · 12 · 15 | MuscleWiki | Quad isolation finisher. Squeeze at the top. |