
Bulking
Intermediate
None
Plan Details
The 6 Day PPL Split (Science-based) routine by b0ngg0 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A 6-day Push/Pull/Legs (PPL) split is highly effective for building muscle (hypertrophy) because it allows you to train each major muscle group twice per week, which is generally supported by research as being optimal for maximizing growth. Here is a sample 6-Day Science-Based PPL Routine with two distinct workouts for each group (A and B) to vary the stimulus and ensure balanced development.
Routine detail
Day 1
PUSH A (Strength Focus)
Est. 146 min
6 exercises
Day 2
PULL A (Back Width Focus)
Est. 168 min
8 exercises
Day 3
LEG A (Quad Focus)
Est. 145 min
6 exercises
Day 4
PUSH B (Hypertrophy Focus)
Est. 132 min
6 exercises
Day 5
PULL B (Thickness/Row Focus)
Est. 131 min
6 exercises
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