How the week is organised
01Push A02Pull A03Legs A04Push B05Pull B06Legs B
MUSCLE BUILDING · ADVANCED · 6 DAY
Advanced PPL · 75 min
A high-frequency push/pull/legs split repeated twice each week with seven-exercise sessions and movement rotation between exposures.
Experienced lifters who recover well from six structured training days and want a high-volume hypertrophy block.
GoalMuscleLevelAdvancedLocationGymFrequency6 days/weekSession~75 minProgramme14 calendar days
FULL PROGRAMME PREVIEW
See all 14 days before you download.
This example starts 28 Sept 2026 with the suggested recovery schedule.
Week 128 Sept 2026 - 04 Oct 2026
Monday · 28 Sept 2026Push AChest · Shoulders · Triceps7EXERCISES
Wide-Grip Barbell Bench PressChest · 4 × 6–10
WORK
Hammer Grip Incline DB Bench PressChest · 4 × 6–10
WORK
Low Cable CrossoverChest · 3 × 10–15
WORK
Alternating Cable Shoulder PressShoulders · 4 × 6–10
WORK
Lying One-Arm Lateral RaiseShoulders · 3 × 10–15
WORK
Triceps PushdownTriceps · 3 × 10–15
WORK
Dip MachineTriceps · 4 × 6–10
WORKTuesday · 29 Sept 2026Pull ALats · Middle Back · Shoulders7EXERCISES
V-Bar PulldownLats · 4 × 6–10
WORK
Bent Over Barbell RowMiddle Back · 4 × 6–10
WORK
Bent Over One-Arm Long Bar RowMiddle Back · 4 × 6–10
WORK
Dumbbell Lying One-Arm Rear Lateral RaiseShoulders · 3 × 10–15
WORK
Lying Cable CurlBiceps · 3 × 10–15
WORK
Overhead Cable CurlBiceps · 3 × 10–15
WORK
Bent Over Two-Arm Long Bar RowMiddle Back · 4 × 6–10
WORKWednesday · 30 Sept 2026Legs AQuadriceps · Hamstrings · Calves7EXERCISES
Front Barbell Squat To A BenchQuadriceps · 4 × 6–10
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 4 × 6–10
WORK
Barbell LungeQuadriceps · 4 × 6–10
WORK
Single-Leg Leg ExtensionQuadriceps · 3 × 10–15
WORK
Seated Leg CurlHamstrings · 3 × 10–15
WORK
Calf Press On The Leg Press MachineCalves · 3 × 10–15
WORK
Barbell Hip ThrustGlutes · 4 × 6–10
WORKThursday · 01 Oct 2026Push BShoulders · Chest · Triceps7EXERCISES
Barbell Shoulder PressShoulders · 4 × 6–10
WORK
Incline Cable Chest PressChest · 4 × 6–10
WORK
Seated Side Lateral RaiseShoulders · 3 × 10–15
WORK
Single-Arm Cable CrossoverChest · 3 × 10–15
WORK
Reverse Grip Triceps PushdownTriceps · 3 × 10–15
WORK
Triceps Pushdown - V-Bar AttachmentTriceps · 3 × 10–15
WORK
Decline Barbell Bench PressChest · 4 × 6–10
WORKFriday · 02 Oct 2026Pull BMiddle Back · Lats · Traps7EXERCISES
Bent Over Two-Dumbbell RowMiddle Back · 4 × 6–10
WORK
Chin-UpLats · 4 × 6–10
WORK
Calf-Machine Shoulder ShrugTraps · 3 × 10–15
WORK
Dumbbell Lying Rear Lateral RaiseShoulders · 3 × 10–15
WORK
Lying High Bench Barbell CurlBiceps · 3 × 10–15
WORK
Standing Dumbbell Reverse CurlBiceps · 3 × 10–15
WORK
Inverted RowMiddle Back · 4 × 6–10
WORKSaturday · 03 Oct 2026Legs BHamstrings · Quadriceps · Glutes7EXERCISES
Smith Machine Stiff-Legged DeadliftHamstrings · 4 × 6–10
WORK
Barbell Squat To A BenchQuadriceps · 4 × 6–10
WORK
Single Leg Glute BridgeGlutes · 4 × 6–10
WORK
Standing Leg CurlHamstrings · 3 × 10–15
WORK
One-Arm Side DeadliftQuadriceps · 4 × 6–10
WORK
Dumbbell Seated One-Leg Calf RaiseCalves · 3 × 10–15
WORK
Dumbbell Rear LungeQuadriceps · 4 × 6–10
WORKSunday · 04 Oct 2026Recovery day
RESTWeek 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026Push AChest · Shoulders · Triceps7EXERCISES
Wide-Grip Barbell Bench PressChest · 4 × 6–10
WORKHammer Grip Incline DB Bench PressChest · 4 × 6–10
WORKLow Cable CrossoverChest · 3 × 10–15
WORKAlternating Cable Shoulder PressShoulders · 4 × 6–10
WORKLying One-Arm Lateral RaiseShoulders · 3 × 10–15
WORKTriceps PushdownTriceps · 3 × 10–15
WORKDip MachineTriceps · 4 × 6–10
WORKTuesday · 06 Oct 2026Pull ALats · Middle Back · Shoulders7EXERCISES
V-Bar PulldownLats · 4 × 6–10
WORKBent Over Barbell RowMiddle Back · 4 × 6–10
WORKBent Over One-Arm Long Bar RowMiddle Back · 4 × 6–10
WORKDumbbell Lying One-Arm Rear Lateral RaiseShoulders · 3 × 10–15
WORKLying Cable CurlBiceps · 3 × 10–15
WORKOverhead Cable CurlBiceps · 3 × 10–15
WORKBent Over Two-Arm Long Bar RowMiddle Back · 4 × 6–10
WORKWednesday · 07 Oct 2026Legs AQuadriceps · Hamstrings · Calves7EXERCISES
Front Barbell Squat To A BenchQuadriceps · 4 × 6–10
WORKStiff-Legged Dumbbell DeadliftHamstrings · 4 × 6–10
WORKBarbell LungeQuadriceps · 4 × 6–10
WORKSingle-Leg Leg ExtensionQuadriceps · 3 × 10–15
WORKSeated Leg CurlHamstrings · 3 × 10–15
WORKCalf Press On The Leg Press MachineCalves · 3 × 10–15
WORKBarbell Hip ThrustGlutes · 4 × 6–10
WORKThursday · 08 Oct 2026Push BShoulders · Chest · Triceps7EXERCISES
Barbell Shoulder PressShoulders · 4 × 6–10
WORKIncline Cable Chest PressChest · 4 × 6–10
WORKSeated Side Lateral RaiseShoulders · 3 × 10–15
WORKSingle-Arm Cable CrossoverChest · 3 × 10–15
WORKReverse Grip Triceps PushdownTriceps · 3 × 10–15
WORKTriceps Pushdown - V-Bar AttachmentTriceps · 3 × 10–15
WORKDecline Barbell Bench PressChest · 4 × 6–10
WORKFriday · 09 Oct 2026Pull BMiddle Back · Lats · Traps7EXERCISES
Bent Over Two-Dumbbell RowMiddle Back · 4 × 6–10
WORKChin-UpLats · 4 × 6–10
WORKCalf-Machine Shoulder ShrugTraps · 3 × 10–15
WORKDumbbell Lying Rear Lateral RaiseShoulders · 3 × 10–15
WORKLying High Bench Barbell CurlBiceps · 3 × 10–15
WORKStanding Dumbbell Reverse CurlBiceps · 3 × 10–15
WORKInverted RowMiddle Back · 4 × 6–10
WORKSaturday · 10 Oct 2026Legs BHamstrings · Quadriceps · Glutes7EXERCISES
Smith Machine Stiff-Legged DeadliftHamstrings · 4 × 6–10
WORKBarbell Squat To A BenchQuadriceps · 4 × 6–10
WORKSingle Leg Glute BridgeGlutes · 4 × 6–10
WORKStanding Leg CurlHamstrings · 3 × 10–15
WORKOne-Arm Side DeadliftQuadriceps · 4 × 6–10
WORKDumbbell Seated One-Leg Calf RaiseCalves · 3 × 10–15
WORKDumbbell Rear LungeQuadriceps · 4 × 6–10
WORKSunday · 11 Oct 2026Recovery day
RESTWhat you need
Dumbbells, Barbell, Bench, Cable / machines, Pull-up bar
Training location: Gym. Cardio: not programmed.
DOWNLOAD & TRAIN
Download PDFAdvanced PPL · 75 min
Get the full EaseFit-branded 14-day PDF with the schedule, exercises and programme information.