6-Day Workout Split: PPL Twice a Week

Your week layout

Day	Session	Focus
Monday	Push A	Main press with small accessories
Tuesday	Pull A	Vertical pull and row
Wednesday	Legs A	Squat pattern, curl, calves
Thursday	Push B	Alternate comfortable press and accessories
Friday	Pull B	Alternate row and vertical pull
Saturday	Legs B	Hinge and single-leg pattern
Sunday	Recovery	Rest or easy activity

Set it up in Trainer

Create or adapt PPL routines in Trainer with A/B variation where useful. Review the total weekly sets before the first week. The existing PPL template can be adapted, but this six-day calendar and exact A/B prescriptions require your routine setup.

Keep each day modest

Session role	Starting example
Push A/B	One press: 2 × 8–12; lateral raise and triceps option: 2 × 10–15 each
Pull A/B	One vertical pull and one row: 2 × 8–12 each; curl: 2 × 10–15
Legs A	Squat pattern: 2 × 6–10; leg curl: 2 × 10–15; optional calf work
Legs B	RDL: 2 × 6–10; supported split squat: 2 × 8–12 per side; optional calf work

The A and B roles let you keep variation deliberate. Do not turn every session into all exercises from every muscle hub. Build the week's dose first, then distribute it into sessions.

How Trainer supports the next workout

Log the actual completed exercise variation and effort where useful. Trainer uses comparable history and target ranges to suggest the next weight and reps. Review and edit suggestions after a missed target, equipment change, or difficult recovery week. A six-day schedule is not permission for six forced load increases.

Recovery determines whether the layout fits

Watch attendance, comparable performance, and whether technique remains repeatable. If sessions regularly spill into the rest day, reduce work or choose fewer visits. The deload guide explains planned reductions, while sets per workout helps keep the dose bounded.

Keep one split hub

The PPL and workout split hub remains the central comparison. The PPL program explains the underlying structure, and the push and pull templates provide exercise cues. Use a three-day rotation when that better fits your week.

Frequently asked questions

Should a beginner start with six-day PPL?

Only if attendance, recovery, and a modest weekly dose already fit. Two or three well-completed sessions can be a simpler starting point. Six days is a schedule choice, not a required stage.

How does Trainer auto-progress my training?

Trainer uses completed sets, rep targets, history, and optional effort information to suggest the next load and reps and fill the next set. You can edit these suggestions. Exact named-program reset or tier rules may require manual changes.

Should I increase the load after a missed target?

Review the completed sets and technique first. Follow the program's rule for the actual result rather than adding weight simply because another week has started.