Do you want to look like a bodybuilder and lift like a powerlifter. Are you looking for a successful 6 Day Protocol for building strength and muscle. Well then meet the powerful Push-Pull-Legs (PPL) Protocol, a comprehensive training program designed to unleash your full potential, build muscle, and achieve the results you’ve been working so hard for. Get ready to discover the key to unlocking your fitness goals and transforming your body like never before.
- Unleash Your Full Potential with the Push-Pull-Legs Protocol
- Ripped and Ready: The Benefits of the Push-Pull-Legs Protocol
- Mastering the Moves: A Breakdown of Each Training Day
- From Novice to Beast: Progressing and Pushing Your Limits
- You Must Prioritize Rest
- The Importance of Rest and Deloading: Building a Strong Foundation
- Fueling Your Gains: Nutrition Tips for Maximum Muscle Growth
- Bonus Tips and Pro Tricks: Elevating Your Performance to the Next Level
Unleash Your Full Potential with the Push-Pull-Legs Protocol
The PPL Protocol revolves around splitting your workouts into three main categories: push (Bench Press), pull (Dead Lift), and legs (Squats) and accessory lifts that focus on complimentary body parts. Each training day focuses on different muscle groups, allowing you to hit them from all angles and maximize your gains. The push day targets your chest, shoulders, and triceps, while the pull day hones in on your back and biceps. And of course, the leg day gives your lower body the attention it deserves. By following this protocol, you’ll be able to target every muscle group with precision and effectiveness.
But the PPL Protocol is not just about hitting the gym and going through the motions. To fully unleash your potential, you need to challenge yourself with every workout. Aim to increase the weight or reps with each session (progressive overload). Push yourself outside of your comfort zone and watch as your strength and muscle mass soar. And remember, progress doesn’t happen overnight. Be patient, stay consistent, and trust the process. Your hard work will pay off.
Ripped and Ready: The Benefits of the Push-Pull-Legs Protocol
Are you ready to take your physique to the next level? Look no further than the Push-Pull-Legs (PPL) Protocol. This powerful training program is not only designed to build strength, but it also comes with a host of benefits that will leave you feeling ripped and ready to conquer anything.
Focus on Complementary Muscle Groups Each Workout
One of the great advantages of the PPL Protocol is its focus on targeting specific muscle groups. By dedicating separate training days to pushing, pulling, and legs, you can hit each muscle group with precision and intensity. This targeted approach stimulates muscle growth and helps you develop a well-rounded physique that will turn heads.
High Percentage of Compound Movements
Not only does the PPL Protocol help you build muscle, but it also increases your overall strength. The compound movements like deadlifts and squats engage multiple muscle groups and challenge your body to work as a cohesive unit. Over time, you’ll notice that you’re able to lift heavier weights and perform exercises with greater ease. Get ready to feel like a superhero as you naturally progress and become stronger.
Develops Body Symmetry
But the benefits don’t stop there. The PPL Protocol also promotes balance and symmetry in your body. By working each muscle group evenly, you’ll develop a physique that looks aesthetically pleasing and proportionate. Say goodbye to imbalances and hello to a body that’s set to crush any fitness goal you set your sights on.
Incorporating the PPL Protocol into your training regimen is a game-changer. With its ability to build muscle, increase strength, and create a balanced physique, you’ll be ripped and ready to take on anything that comes your way. So lace up your workout shoes, grab those dumbbells, and get ready to sculpt the body of your dreams. It’s time to unleash the power of the Push-Pull-Legs Protocol and become the best physical version of yourself.
Mastering the Moves: A Breakdown of Each Training Day
Before we break down the 6 Day PPL Protocol, you can download a pdf and prints as many copies as you want. Use this printable to take notes, and make a plan.
Download the PPL 6 Day Protocol
First Push Day 1
On push day, get ready to dominate the bench press and build a strong chest that will make heads turn. Follow it up with exercises like seated behind the neck press, weighted tricep dips, and standing cable crossovers to sculpt those shoulders and triceps. And don’t forget about those lateral raises to give your shoulders that beautiful round shape.
| Exercise | Sets | Reps | Performance | Rest |
|---|---|---|---|---|
| Flat Barbell Bench Press | 5 | 3 | 90-120 sec | |
| Flat Barbell Bench Press | 1 | AMQRAP | 20% less weight last set | 90-120 sec |
| Seated Behind the Neck Press | 3 | 5 | 60 sec | |
| Weighted Tricep Dips | 3 | 10 | 60 sec | |
| Standing Cable Crossovers | 5 | 10 | 30 sec | |
| Seated Tricep Extensions | 5 | 10 | Dumbbell, Rope, or EZ Bar | 30 sec |
| Seated Dumbbell Lateral Raises | 5 | 10 | 15 sec |
Frist Pull Day 2
As for pull day, get ready to feel the burn as you conquer the deadlifts, pull-ups, and barbell rows. These exercises will target your back and biceps, chiseling your physique and giving you that coveted V-shape. Don’t be afraid to challenge yourself and increase the weight as you progress.
| Exercise | Sets | Reps | Performance | Rest |
|---|---|---|---|---|
| Barbell Conventional Deadlift | 5 | 3 | 90-120 sec | |
| Barbell Conventional Deadlift | 1 | AMQRAP | 20% less weight last set | 90-120 sec |
| Weighted Chin-ups | 3 | 5 | 60 sec | |
| Chest Supported Rows | 3 | 10 | 60 sec | |
| Shrugs | 5 | 10 | Dumbbell, Barbell, or Trap Bar | 30 sec |
| Standing Barbell Curls | 5 | 10 | 30 sec | |
| Standing Cable Reverse Fly | 5 | 10 | 15 sec |
First Legs Day 3
Last but not least, leg day. Squat, lunge, and press your way to stronger legs and glutes. The barbell back squat will be your best friend, working your quads and giving you that powerful lower body. Don’t forget about the good mornings, leg press, and calf raises to complete your leg day workout.
| Exercise | Reps | Sets | Performance | Rest |
|---|---|---|---|---|
| Barbell Back Squat | 5 | 3 | 90-120 sec | |
| Barbell Back Squat | 1 | AMQRAP | 20% less weight last set | 90-120 sec |
| Barbell Good Mornings | 3 | 5 | 60 sec | |
| Leg Press | 3 | 10 | 60 sec | |
| Reverse Hyperextension | 5 | 10 | 30 sec | |
| Leg Curl (Seated or Lying) | 5 | 10 | 30 sec | |
| Calf Raise (Seated or Standing) | 5 | 10 | 15 sec |
Second Push Day 4
On the Second Push day you will change up you core compound list and start with Overhead press. This push day will be primary shoulders and secondary chest day.
| Exercise | Sets | Reps | Performance | Rest |
|---|---|---|---|---|
| Standing Overhead Press | 5 | 3 | 90-120 sec | |
| Standing Overhead Press | 1 | AMQRAP | 20% less weight last set | N/A |
| Incline Bench Press | 3 | 5 | Dumbbell or Barbell | 60 sec |
| Close Grip Bench Press | 3 | 10 | 60 sec | |
| Seated Machine Fly | 5 | 10 | 30 sec | |
| Standing Tricep Pushdown | 5 | 10 | Rope, V-bar, or Straight Bar | 30 sec |
| Standing Cable Lateral Raises | 5 | 10 | 15 sec |
Second Pull Day 5
Now on your Second Pull Day, you will change up you primary deadlift to a snatch grip. This pull day you will focus more on your upper back and stabilizing muscles with dumbbells and unilateral exercises.
| Exercise | Sets | Reps | Performance | Rest |
|---|---|---|---|---|
| Barbell Snatch Grip Deadlift | 5 | 3 | 90-120 sec | |
| Barbell Snatch Grip Deadlift | 1 | AMQRAP | 20% less weight last set | 90-120 sec |
| Barbell Rows | 3 | 5 | 60 sec | |
| Weighted Pull-ups | 3 | 10 | 60 sec | |
| Single Arm Rows | 5 | 10 | Dumbbells | 30 sec |
| Incline Dumbbell Curl | 5 | 10 | 30 sec | |
| Seated Machine Reverse Fly | 5 | 10 | 15 sec |
Second Legs Day 6
On you second leg day you will begin with front squats to focus on your quads. Then Back to your glutes with Romanian Deadlifts and Hip Thrusts. And Finally, you will finish with quads and core work.
| Exercise | Sets | Reps | Performance | Rest |
|---|---|---|---|---|
| Barbell Front Squat | 5 | 3 | 90-120 sec | |
| Barbell Front Squat | 1 | AMQRAP | 20% less weight last set | 90-120 sec |
| Barbell Romanian Deadlifts | 3 | 5 | 60 sec | |
| Barbell Hip Thrusts | 3 | 10 | 60 sec | |
| Dumbbell Lunges | 5 | 10 | 30 sec | |
| Seated Leg Extensions | 5 | 10 | 30 sec | |
| Hanging Leg Raises | 5 | 10 | 15 sec |
Now that you have a breakdown of each training day, it’s time to cover progression, form and technique. Remember to focus on proper form and technique, and don’t be afraid to ask for help if needed. Stay consistent, stay motivated, and watch as you build the strength you desire.
From Novice to Beast: Progressing and Pushing Your Limits
Everyone starts somewhere, and if you’re new to the Push-Pull-Legs (PPL) Protocol, here is the best way to approach you progression. The key to transforming your physique lies in consistently progressing and pushing your limits.
Always Develop Proper Technique First
Start by focusing on proper form and technique. Don’t be afraid to start with lighter weights and perfect your movements. As you gain confidence and strengthen your muscles, gradually increase the weight to challenge yourself. Remember, it’s not just about lifting heavy; it’s about lifting smart, safely and challenging your muscles. So keep your ego in check and prioritize proper form above all else.
Next You Add the Weight as You Progress
Progression is the name of the game. Aim to increase the weight or reps with each workout. The PPL Protocol allows you to track your progress and see your strength and muscle gains firsthand. Celebrate every milestone, no matter how small, and let yourself feel proud of each accomplishment. You are on your way to becoming a true fitness beast!
You Must Prioritize Rest
Besides pushing yourself in the gym, don’t forget about the importance of rest and recovery. Your muscles need time to repair and grow stronger. Just because this is a 6 day split doesn’t mean you have to do all 6 workouts in one week. If you are getting to your second Push Day and you are not full recovered in your chest, shoulders and triceps, then take a rest day. You are not skipping a day, you are delaying your next training to fully recover.
Don’t skip a training session in don’t to a PPPPL, many body builders skip leg day and over work their upper body. So instead of skipping a day, just delay your workout a day. Make sure to give yourself enough rest between workouts, fuel your body with nutritious foods, and get plenty of sleep. Your body will thank you for it, and you’ll be ready to conquer each workout with renewed energy and focus.
The Importance of Rest and Deloading: Building a Strong Foundation
We must constantly talk about Rest and Deload. In the world of fitness, it’s easy to get caught up in the “go hard or go home” mentality. There are so many people that get into strength training and plateau do to overtraining. But here’s a secret: rest and recovery are just as important as crushing your workouts. When it comes to the Push-Pull-Legs (PPL) Protocol, building a strong foundation starts with giving your body the rest it deserves.
Rest Days
Rest days might seem counterintuitive, but they are crucial for muscle growth and injury prevention. Those moments of downtime allow your muscles to repair and rebuild stronger than before. So, don’t feel guilty about taking a day off. Embrace it as an essential part of your fitness journey.
Deload Weeks
Rest doesn’t end with a single day off. Deloading is another important technique to incorporate into your routine. Deloading involves reducing the intensity or volume of your workouts for a week to give your body a chance to recover and avoid burnout. Think of it as hitting the reset button and allowing your body to recharge. You should Deload every 4th or 5th week and you should keep the reps the same as the previous week, but lower the weight to 70% of your last workout.
Remember, strength training can be a lifelong journey. It’s not a sprint; it’s a marathon. By prioritizing rest and deloading, you’re investing in your long-term success. Listen to your body and give it what it needs. Trust me, those rest days and deloading weeks will do wonders for your strength gains and overall well-being.
Fueling Your Gains: Nutrition Tips for Maximum Muscle Growth
So, you’ve got the Push-Pull-Legs (PPL) Protocol down pat, but are you fueling your body properly to maximize your muscle growth? If you want to see those gains skyrocket, it’s time to pay attention to your nutrition. Here are some tips to help you fuel your gains and reach your goals.
You Must Eat Enough Protein
Protein is your best friend when it comes to muscle growth. Aim to consume an adequate amount of protein with each meal to support muscle repair and synthesis. Lean sources such as chicken, turkey, fish, and plant-based proteins like legumes and tofu should be a staple in your diet. And don’t forget about those protein shakes – they can be a convenient way to meet your protein needs, especially after a hard workout.
Carbs Are Not The Enemy
Carbohydrates are not the enemy if you are consuming enough protein first. Carbs provide your body with the fuel it needs to power through intense workouts. Opt for complex carbohydrates like whole grains, sweet potatoes, and quinoa to provide sustained energy and improve recovery. Timing is key, so make sure to consume a balanced meal with protein and carbs within an hour after your workouts for optimal muscle recovery.
You Body Needs Fat
Last but not least, don’t forget about healthy fats. They play a crucial role in hormone production and overall health. Include sources like avocados, nuts, seeds, and olive oil in your diet to maintain a balanced and nutritious approach to fueling your gains.
Remember, nutrition is a key component of achieving your fitness goals. By providing your body with the right fuel, you’ll have the energy and nutrients needed to support muscle growth and recovery. So, make smart choices, stay consistent, and watch as your gains soar to new heights. It’s time to fuel your body for success and become the best version of yourself. Let’s do this!
Bonus Tips and Pro Tricks: Elevating Your Performance to the Next Level
If you’re trying to maximize your gains and prevent injuries follow these pro tips and tricks to help you reach your full potential.
Do a Good Warm-up
Proper warm-up is essential to activate your muscles and prevent injury. Before each workout, incorporate dynamic stretches and movements to increase blood flow and warm up your joints. This primes your body for the intensity ahead and ensures you’re ready to crush those lifts.
Be Smooth not Fast
Don’t rush through your reps. Focus on the mind-muscle connection and perform each exercise with control and intention. Quality over quantity is the name of the game, so leave your ego at the door and focus on proper form. Slow and steady wins the race when it comes to building strength and muscle.
Be Consistent
And finally, never underestimate the power of consistency. Stay committed, show up consistently, and give it your all. Rome wasn’t built in a day, and neither are those dream muscles. Trust the process, stay positive, and embrace the journey. You have everything it takes to achieve your goals and reach new heights.
Now that you’re armed with these bonus tips and pro tricks, it’s time to put them into action. Download our free PDF of the Push-Pull-Legs Protocol to have a handy reference of the workout and get ready to elevate your performance to the next level. Remember, you are capable of achieving greatness. So go out there, crush those workouts, and become the best version of yourself. Let’s make those gains together!
Download the PPL 6 Day Protocol
References: Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis | Nutritional strategies to promote postexercise recovery | A systematic review of the effects of upper body warm–up on performance and injury
