EaseFit
MUSCLE BUILDING · ADVANCED · PPL

Advanced PPL · 60 min

A six-day push/pull/legs programme with slightly tighter sessions for experienced lifters who want high frequency without 75-minute workouts.

Advanced lifters who want the frequency of PPL twice per week but prefer a six-exercise, roughly one-hour session format.

Advanced6 days60 minPPL
GoalMuscleLevelAdvancedLocationGymFrequency6 days/weekSession~60 minProgramme14 calendar days
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This example starts 28 Sept 2026 with the suggested recovery schedule.

Week 128 Sept 2026 - 04 Oct 2026
Monday · 28 Sept 2026Push AChest · Shoulders · Triceps
6EXERCISES
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
Tuesday · 29 Sept 2026Pull ALats · Middle Back · Shoulders
6EXERCISES
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
Wednesday · 30 Sept 2026Legs AQuadriceps · Hamstrings · Calves
6EXERCISES
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
Thursday · 01 Oct 2026Push BShoulders · Chest · Triceps
6EXERCISES
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
Dip MachineTriceps · 4 × 6–10
WORK
Triceps Pushdown - Rope AttachmentTriceps · 3 × 10–15
WORK
Friday · 02 Oct 2026Pull BMiddle Back · Lats · Shoulders
6EXERCISES
Lying T-Bar RowMiddle Back · 4 × 6–10
WORK
Chin-UpLats · 4 × 6–10
WORK
Bent Over Two-Arm Long Bar RowMiddle Back · 4 × 6–10
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
Saturday · 03 Oct 2026Legs BHamstrings · Quadriceps · Glutes
6EXERCISES
Smith Machine Stiff-Legged DeadliftHamstrings · 4 × 6–10
WORK
Barbell Squat To A BenchQuadriceps · 4 × 6–10
WORK
Barbell Hip ThrustGlutes · 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
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026Push AChest · Shoulders · Triceps
6EXERCISES
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
Tuesday · 06 Oct 2026Pull ALats · Middle Back · Shoulders
6EXERCISES
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
Wednesday · 07 Oct 2026Legs AQuadriceps · Hamstrings · Calves
6EXERCISES
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
Thursday · 08 Oct 2026Push BShoulders · Chest · Triceps
6EXERCISES
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
Dip MachineTriceps · 4 × 6–10
WORK
Triceps Pushdown - Rope AttachmentTriceps · 3 × 10–15
WORK
Friday · 09 Oct 2026Pull BMiddle Back · Lats · Shoulders
6EXERCISES
Lying T-Bar RowMiddle Back · 4 × 6–10
WORK
Chin-UpLats · 4 × 6–10
WORK
Bent Over Two-Arm Long Bar RowMiddle Back · 4 × 6–10
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
Saturday · 10 Oct 2026Legs BHamstrings · Quadriceps · Glutes
6EXERCISES
Smith Machine Stiff-Legged DeadliftHamstrings · 4 × 6–10
WORK
Barbell Squat To A BenchQuadriceps · 4 × 6–10
WORK
Barbell Hip ThrustGlutes · 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
Sunday · 11 Oct 2026Recovery day
REST
WEEKLY STRUCTURE

How the week is organised

01Push A02Pull A03Legs A04Push B05Pull B06Legs B
EQUIPMENT

What you need

Dumbbells, Barbell, Bench, Cable / machines, Pull-up bar

Training location: Gym. Cardio: not programmed.

DOWNLOAD & TRAIN

Advanced PPL · 60 min

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