Push/Pull/Legs Split Program 2025 - 20-Week Advanced Hypertrophy

🧬 The Science Behind Push/Pull/Legs

Understanding why this split is superior for muscle hypertrophy

Why PPL Dominates for Muscle Building

The Push/Pull/Legs split isn't popular by accident — it's the result of decades of bodybuilding evolution and exercise science research. This system optimizes the three key variables for hypertrophy: mechanical tensionForce placed on muscles during resistance training, primary driver of strength and size gains, metabolic stressAccumulation of metabolites in muscle tissue that signals growth adaptations, and muscle damageMicroscopic damage to muscle fibers that triggers repair and growth processes.

Optimal Training Frequency

Training each muscle group twice per week provides the sweet spot for protein synthesis. Research shows muscle protein synthesis returns to baseline within 72-96 hours, making twice-weekly stimulation ideal for continuous growth.

Volume Distribution

PPL allows for higher weekly volumes while maintaining quality. Instead of cramming all chest work into one session, it's spread across two, allowing better performance and progressive overload on each exercise.

Recovery Optimization

The 72-hour gap between hitting the same muscle groups allows complete recovery of the nervous system and glycogen replenishment while maintaining a high training frequency overall.

Movement Pattern Logic

PPL organizes training around how your body naturally moves, creating powerful synergies within each session.

🔥 PUSH DAY (Chest, Shoulders, Triceps)

All pressing movements: Horizontal pressing (bench press), vertical pressing (overhead press), and tricep isolation. Triceps are pre-fatigued from compounds, then directly targeted for complete development.

Primary: Chest and shoulder development
Secondary: Triceps growth from heavy pressing
Synergy: All exercises use similar movement patterns

💪 PULL DAY (Back, Biceps, Rear Delts)

All pulling movements: Vertical pulling (pull-ups), horizontal pulling (rows), deadlifts, and bicep isolation. Biceps assist on all pulls, then get direct work for maximum growth.

Primary: Back width and thickness development
Secondary: Biceps and rear delt growth
Synergy: Complementary pulling angles

🦵 LEGS DAY (Quads, Hamstrings, Glutes, Calves)

Complete lower body: Quad-dominant (squats), hip-dominant (deadlifts), unilateral work (lunges), and calf isolation. Balanced development of all lower body musculature.

Primary: Quadriceps and hamstring development
Secondary: Glute and calf growth
Synergy: Compound movements hit multiple muscles

20-Week Progressive Periodization

Five strategic phases building from foundation to peak muscle-building volume

📈 Undulating Periodization Strategy

This program uses undulating periodizationTraining method that varies intensity, volume, and exercise selection in planned waves to maximize adaptation and prevent plateaus to maximize hypertrophy while preventing plateaus. Each 4-week mesocycleMedium-term training block (typically 2-6 weeks) focused on specific adaptations before planned variation progressively builds upon the previous, with strategic deloads and intensity adjustments to optimize recovery and growth.

Key Periodization Principles:

Progressive Volume: Gradual increase in training volume over time
Intensity Waves: Varying rep ranges and loads for complete development
Strategic Deloads: Planned recovery periods to prevent overreaching
Exercise Rotation: A/B system prevents staleness and addresses weaknesses

1

Phase 1: Foundation (Weeks 1-4)

Focus: Movement quality, volume adaptation, and neurological efficiency

                                Sets: 3-4 per exercise
Rep Ranges: 8-12 (hypertrophy focus)
RPE: 7-8 (challenging but controlled)
Rest: 2-3 minutes between sets

                            

Goals: Perfect form establishment, body adaptation to 6x weekly training, baseline strength assessment.

2

Phase 2: Volume Expansion (Weeks 5-8)

Focus: Progressive volume increase and intensity technique introduction

Sets: 4-5 per exercise
Rep Ranges: 6-15 (strength-hypertrophy spectrum)
RPE: 8-9 (approaching near-failure)
Rest: 2-4 minutes (load dependent)

Goals: 20-30% volume increase, introduction of drop sets and supersets, strength progression in key lifts.

3

Phase 3: Peak Volume (Weeks 9-12)

Focus: Maximum hypertrophic stimulus and complete muscle development

Sets: 4-6 per exercise
Rep Ranges: 5-20 (full spectrum training)
RPE: 8-9.5 (near-maximal effort)
Rest: 2-5 minutes (intensity dependent)

Goals: Highest volume phase, maximum muscle stimulation, advanced intensity techniques mastery.

4

Phase 4: Intensification (Weeks 13-16)

Focus: Strength-focused hypertrophy and progressive overload emphasis

Sets: 3-5 per exercise
Rep Ranges: 4-10 (strength-power focus)
RPE: 8.5-9.5 (high intensity)
Rest: 3-5 minutes (full recovery)

Goals: Volume reduction with intensity increase, strength gains consolidation, prepare for final phase.

5

Phase 5: Peaking & Transition (Weeks 17-20)

Focus: Peak strength expression and program transition preparation

Sets: 3-4 per exercise
Rep Ranges: 3-8 (strength and power)
RPE: 9-9.5 (near-maximal loads)
Rest: 3-6 minutes (complete recovery)

Goals: Test new strength levels, assess total progress, prepare for next training phase or program transition.

Complete Workout Structure

Detailed breakdown of the A/B rotation system with full exercise selection

🔄 A/B Rotation System Explained

The A/B system provides crucial exercise variety while maintaining movement pattern consistency. Week 1 follows the A workouts, Week 2 follows B workouts, creating a 2-week rotating structure that prevents adaptation stagnation and addresses potential weak points.

Weekly Schedule Structure:

Monday

Push A/B

Tuesday

Pull A/B

Wednesday

Legs A/B

Thursday

Push B/A

Friday

Pull B/A

Saturday

Legs B/A

Sunday

Complete Rest

Alternative Scheduling: Rest day can be moved to Wednesday for better mid-week recovery. Listen to your body and adjust based on recovery capacity and life demands.

PUSH A

Chest Emphasis

Barbell Bench Press 4 × 6-8

Incline Dumbbell Press 4 × 8-10

Seated Dumbbell Press 4 × 8-12

Dips (Weighted) 3 × 10-12

Lateral Raises 4 × 12-15

Cable Flyes 3 × 12-15

Close-Grip Bench Press 3 × 10-12

Overhead Tricep Extension 3 × 12-15

PULL A

Width Development

Weighted Pull-ups 4 × 6-8

Barbell Rows 4 × 8-10

Wide-Grip Lat Pulldown 4 × 10-12

Seated Cable Rows 3 × 10-12

Face Pulls 4 × 15-20

Barbell Curls 4 × 10-12

Hammer Curls 3 × 12-15

Cable Curls 3 × 12-15

LEGS A

Quad Dominant

Back Squat 4 × 6-8

Romanian Deadlift 4 × 8-10

Leg Press 3 × 12-15

Lying Leg Curls 4 × 12-15

Leg Extensions 3 × 15-20

Bulgarian Split Squats 3 × 12 each

Standing Calf Raises 4 × 15-20

Abs Circuit 3 × 30-45s

PUSH B

Shoulder Emphasis

Overhead Press 4 × 6-8

Incline Barbell Press 4 × 8-10

Dumbbell Bench Press 4 × 10-12

Arnold Press 3 × 10-12

Cable Lateral Raises 4 × 12-15

Pec Deck Machine 3 × 12-15

Diamond Push-ups 3 × 12-15

Cable Tricep Pushdowns 3 × 12-15

PULL B

Thickness Development

Conventional Deadlift 4 × 5-6

T-Bar Rows 4 × 8-10

Close-Grip Lat Pulldown 4 × 10-12

Single-Arm Dumbbell Rows 3 × 10-12

Reverse Flyes 4 × 15-20

Preacher Curls 4 × 10-12

Cable Hammer Curls 3 × 12-15

Concentration Curls 3 × 12-15

LEGS B

Hip Dominant

Sumo Deadlift 4 × 6-8

Front Squat 4 × 8-10

Stiff Leg Deadlift 3 × 10-12

Seated Leg Curls 4 × 12-15

Hack Squat 3 × 12-15

Walking Lunges 3 × 15 each

Seated Calf Raises 4 × 20-25

Plank Variations 3 × 45-60s

Nutrition for Maximum Hypertrophy

Fuel your gains with evidence-based nutrition strategies

🍽️ The Hypertrophy Nutrition Formula

Training is only half the equation. Without proper nutrition, even the best PPL program will yield mediocre results. Muscle protein synthesisThe process by which muscle tissue repairs and grows larger following training stimulus requires adequate calories, protein, and strategic nutrient timing to maximize your training adaptations.

Caloric Surplus

Target: +300-500 calories above maintenance

Method: Use our calorie calculator for personalized needs

Monitoring: Aim for 0.5-1 lb weight gain per week

Protein Priority

Target: 1.6-2.2g per kg body weight

Distribution: 25-40g per meal, every 3-4 hours

Post-Workout: 25-40g within 2 hours of training

Carbohydrate Fuel

Target: 4-7g per kg body weight

Timing: Pre and post-workout for performance

Sources: Rice, oats, potatoes, fruits

Healthy Fats

Target: 0.8-1.2g per kg body weight

Function: Hormone production and recovery

Sources: Nuts, oils, avocado, fatty fish

Nutrient Timing

Pre-Workout: Carbs + caffeine 30-60 min prior

Post-Workout: Protein + carbs within 2 hours

Evening: Casein protein for overnight recovery

Supplementation

Essential: Creatine monohydrate (5g daily)

Helpful: Whey protein, caffeine, beta-alanine

Optional: HMB, citrulline malate

💊 Supplement Protocol for PPL

                        Evidence-Based Supplementation:
                        Creatine Monohydrate: 5g daily (any time) - Increases power output and muscle volume
Whey Protein: 25-40g post-workout - Convenient protein source for muscle protein synthesis
Caffeine: 200-400mg pre-workout - Enhances performance and focus
Beta-Alanine: 3-5g daily - Improves muscular endurance during high-rep sets
Citrulline Malate: 6-8g pre-workout - Increases blood flow and reduces fatigue

                    

⚠️ Supplement Realities:

Supplements are exactly that - supplemental. They cannot replace proper nutrition, adequate sleep, or consistent training. Focus on mastering the basics before investing in advanced supplementation.

Recovery and Execution Mastery

The critical factors that determine program success

😴 Recovery: The Growth Phase

Remember: you don't grow in the gym — you grow during recovery. The 18 hours between training sessions are when the magic happens. SupercompensationThe body's adaptation response where tissues become stronger/bigger than baseline following stress and recovery only occurs with adequate recovery protocols.

0-2 Hours

Post-workout nutrition window

2-6 Hours

Protein synthesis elevation

6-24 Hours

Glycogen replenishment

24-48 Hours

Muscle repair and growth

48-72 Hours

Complete neuromuscular recovery

Sleep Optimization

The 8-Hour Rule:

Duration: 7-9 hours nightly for optimal recovery
Consistency: Same bedtime/wake time daily
Environment: Dark, cool (65-68°F), quiet room
Routine: No screens 1 hour before bed

Poor sleep can decrease muscle protein synthesis by up to 30% and significantly impair recovery.

Stress Management

Cortisol Control:

Meditation: 10-20 minutes daily reduces cortisol
Social Support: Maintain relationships outside gym
Work Balance: Don't let job stress sabotage gains
Perspective: Training should reduce, not add stress

Chronic stress elevates cortisol, which directly opposes muscle building processes.

Progress Monitoring

                            Track What Matters:
                            Performance: Weight, reps, and RPE for each exercise
Body Composition: Weekly weigh-ins, monthly measurements
Recovery: Sleep quality, morning heart rate
Motivation: Training enjoyment and life balance

                        

Use our progress tracker to monitor all key metrics.

⚠️ When to Deload or Stop

Recognizing when your body needs additional recovery is crucial for long-term success.

🚨 Emergency Deload Signals:

Performance Drop: 10%+ decrease in weights or reps for 2+ sessions
Sleep Disruption: Difficulty falling asleep or staying asleep
Elevated Resting HR: 5+ bpm increase from baseline
Motivation Loss: Dreading workouts or considering skipping sessions
Persistent Soreness: Muscle soreness lasting 72+ hours
Illness Susceptibility: Getting sick more frequently

✅ Deload Protocol:

Volume Reduction: Cut sets by 40-50% for one week
Intensity Maintenance: Keep weights the same, just do fewer sets
Focus on Form: Use deload week to perfect technique
Active Recovery: Light walking, stretching, massage
Sleep Priority: Aim for 8+ hours during deload week

Prerequisites and Preparation

Ensure you're ready for the demands of high-volume PPL training

🎯 Are You Ready for PPL?

PPL is not a beginner program. Six training days per week requires exceptional recovery capacity, disciplined nutrition, and mental resilience. Before starting, honestly assess your readiness.

⚠️ Mandatory Prerequisites:

Training Experience: Minimum 2+ years of consistent resistance training
Current Capacity: Successfully training 4-5 days per week without issues
Time Availability: 75-90 minutes available 6 days per week
Recovery Ability: Currently sleeping 7+ hours nightly consistently
Nutritional Discipline: Eating in caloric surplus with adequate protein
Life Balance: Work and personal stress are manageable
Gym Access: Full commercial gym with all necessary equipment
Injury Status: No current injuries preventing intense training

✅ Signs You're Ready:

You've mastered form on all major compound movements
You consistently hit your current training schedule without missing sessions
You have clear muscle-building goals and realistic expectations
You understand that progress takes months, not weeks
You're excited about the challenge of high-volume training

Warmup Protocol

                            General Warmup (5-8 minutes):
                            Light cardio - treadmill, bike, or rowing machine
Dynamic stretching - arm circles, leg swings, hip circles
Activation exercises - band pull-aparts, glute bridges
Joint mobility - shoulder rolls, ankle circles

                        

Specific Warmup (5-10 minutes):

Movement rehearsal with empty barbell or light weights
Gradual load progression to working weight
Last warmup set at 90% of first working weight
Practice perfect form before adding intensity

Intensity Guidelines

RPE Scale Application:

RPE 7: Could complete 3 more reps with perfect form
RPE 8: Could complete 2 more reps
RPE 9: Could complete 1 more rep
RPE 9.5: Maybe 1 more rep with compromised form

Progressive Overload Strategy:

Increase weight when you hit top rep range for all sets
Minimum increases: 2.5lbs upper body, 5lbs lower body
Focus on one variable: weight, reps, or sets (not all three)
Document every workout for consistent progression

Tempo and Timing

Compound Movement Tempo:

Eccentric: 2-3 seconds controlled lowering
Pause: Brief pause at bottom (if specified)
Concentric: Explosive upward movement
Rest: 3-5 minutes for heavy compounds

                            Isolation Movement Tempo:
                            Eccentric: 3-4 seconds for maximum muscle damage
Peak Contraction: 1-2 second squeeze
Concentric: 1-2 seconds controlled lifting
Rest: 1-2 minutes for isolation exercises

                        

Advanced Training Techniques

Intensity methods to break through plateaus and maximize growth

⚡ Intensity Techniques for Advanced Trainees

As you progress through the 20-week program, basic sets and reps may not provide sufficient stimulus. These advanced techniques should be used sparingly and strategically, typically during Phases 2-3 when volume is highest.

Drop Sets

Execution: Perform set to failure, immediately reduce weight 20-30%, continue to failure again.

Best for: Isolation exercises, final set of movement

Frequency: 1-2 exercises per session maximum

Supersets

Execution: Pair two exercises back-to-back with no rest between

Best for: Antagonist muscles (biceps/triceps) or pre-exhaustion

Frequency: 1-2 supersets per session

Rest-Pause Sets

Execution: Set to failure, rest 10-15 seconds, continue for more reps

Best for: Final set to increase total volume

Frequency: 1 exercise per session maximum

Tempo Manipulation

Execution: Slower eccentrics (4-6 seconds) or paused reps

Best for: Isolation exercises and mind-muscle connection

Frequency: 1-2 sets per exercise when used

Cluster Sets

Execution: Break one set into mini-sets with 10-20 second rests

Best for: Heavy compound movements

Frequency: 1 exercise per session when used

Lengthened Partials

Execution: Partial reps in stretched position after reaching failure

Best for: Exercises with good stretch (flyes, curls, extensions)

Frequency: Final set of 1 exercise per session

📅 When and How to Implement

⚠️ Implementation Guidelines:

Phase 1 (Weeks 1-4): No intensity techniques - focus on form and adaptation
Phase 2 (Weeks 5-8): Introduce 1 technique per session on final sets
Phase 3 (Weeks 9-12): Use 2-3 techniques per session strategically
Phase 4-5 (Weeks 13-20): Reduce technique use as intensity increases

✅ Smart Application Rules:

Never use intensity techniques on compound movements until you're very experienced
Only apply to the final set of an exercise to avoid compromising subsequent sets
If technique causes excessive fatigue affecting next workout, reduce or eliminate
Document which techniques work best for your body and recovery capacity

Ready to Build Serious Muscle?

This 20-week Push/Pull/Legs program represents the culmination of decades of bodybuilding science and practical application. It's designed for serious trainees who want serious results.

Your transformation starts with your first workout. Use our powerful tracking tools to monitor every rep, track your progress, and stay motivated throughout your muscle-building journey.

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Frequently Asked Questions

Expert answers to common Push/Pull/Legs questions

How much muscle can I expect to gain in 20 weeks?

Advanced trainees can expect 5-15 pounds of muscle gain over 20 weeks with optimal nutrition and training. Progress slows with experience, so focus on strength gains, measurements, and photo progress rather than just scale weight. Most muscle gain occurs in the first 12 weeks, with the final 8 weeks focused on strength and refinement.

Can I modify the schedule to fit my life?

The PPL sequence should remain intact, but you can adjust the weekly schedule. Moving the rest day to Wednesday often works better for recovery. You can also do Push/Pull/Legs/Rest/Push/Pull/Legs if needed. However, avoid training more than 3 consecutive days without rest.

What if I can't complete all the sets and reps?

If you're consistently falling short, you may have started too heavy or need better recovery. Reduce weight by 10-15% and focus on perfect form. Remember, the goal is progressive overload over time, not ego lifting. It's better to complete all sets with good form than to grind out poor reps.

How do I know when to increase weight?

Increase weight when you can complete all sets within the rep range with perfect form and an RPE of 8 or below. For example, if the range is 8-10 reps and you hit 10 reps on all sets easily, increase weight by the smallest increment possible (2.5lbs for upper body, 5lbs for lower body).

Should I do cardio during this program?

Minimal cardio is recommended during peak volume phases to preserve recovery capacity. Limit to 2-3 sessions of 20-30 minutes of low-intensity steady state (walking, easy cycling). If fat loss is a goal, create the deficit through diet rather than adding extensive cardio that may impair recovery.

What happens after 20 weeks?

Take a planned deload week, then assess your goals. You can repeat the program with heavier starting weights, transition to a strength-focused program like our Powerlifting Peaking, or try a different split. Avoid immediately jumping into another high-volume program without adequate recovery.

Additional Resources

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Macro Calculator

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Protein Calculator

Determine your optimal daily protein intake and meal distribution for maximum muscle protein synthesis.

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Hypertrophy Science

Deep dive into the science of muscle building, training variables, and advanced periodization strategies.

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