Five-day PPL Split
Workout Guide, Calculator, and Progress Tracker
While almost identical to our 6-day Push/Pull/Legs Split, this routine spreads the six workouts across five days. By grouping your workouts into pushing movements, pulling movements, and lower body, the PPL format allows one muscle group to recover while you train another. You just cycle through the workouts in order, picking up right where you left off the following week. It offers an excellent balance of high training volume and adequate rest, giving you the benefits of a PPL split in a format that is slightly more flexible and easier to sustain. Focus: Hitting every major muscle group frequently for optimal growth while ensuring two days off from heavy lifting each week. Perfect for: Dedicated lifters who want an intense weight training program on a slightly more flexible schedule than our 6-day PPL.