Hypertrophy

Push Pull Legs Advanced

6-day PPL routine for maximum hypertrophy. Each muscle group is trained twice per week with high volume. Requires good recovery.

Advanced 6 days/week 300 min/week 30 exercises

Plans

The full week

Every exercise links to its entry with the animation and detailed execution.

50 min · Alta

exercises	Sets	Reps	Rest
Push-ups	4	15, 15, 12, 12	90s
Dips on Bars	4	12, 12, 10, 10	120s
Pike Push-ups	4	12, 10, 10, 8	90s
Close Push-ups	3	12, 10, 10	60s
Floor Triceps Extensions	3	15, 15, 15	60s

50 min · Alta

exercises	Sets	Reps	Rest
Pull-ups	4	10, 10, 8, 8	120s
Chin-ups	4	10, 8, 8, 8	120s
Australian Pull-ups	4	15, 15, 12, 12	90s
Ring Face Pulls	3	15, 15, 15	60s
Plank Hold	3	60s, 60s, 60s	45s

50 min · Alta

exercises	Sets	Reps	Rest
Air Squat	4	20, 20, 20, 20	90s
Bulgarian Split Squat	4	12, 12, 10, 10	120s
Lunges	4	15, 15, 15, 15	90s
Calf Raises	5	20, 20, 20, 20, 20	45s
Leg Raises (Bar)	3	15, 15, 12	60s

50 min · Alta

exercises	Sets	Reps	Rest
Decline Push-ups	4	15, 12, 12, 10	120s
Ring Dips	4	10, 10, 8, 8	120s
Handstand Push-up (Wall)	3	8, 6, 6	120s
Archer Push-ups	3	8, 8, 8	90s
Wall Triceps Extensions	3	15, 15, 15	45s