How the week is organised
01Push strength A02Pull strength A03Leg strength A04Push strength B05Pull strength B06Leg strength B
STRENGTH · ADVANCED · 6 DAY
Advanced strength PPL · 6 day
A six-day PPL structure using strength-oriented compound prescriptions while retaining accessory work across each push, pull and leg session.
Advanced lifters who enjoy PPL frequency but want lower compound rep ranges and longer recovery between heavy sets.
GoalStrengthLevelAdvancedLocationGymFrequency6 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 strength AChest · Shoulders · Triceps7EXERCISES
Wide-Grip Barbell Bench PressChest · 4 × 4–6
WORK
Hammer Grip Incline DB Bench PressChest · 4 × 4–6
WORK
Low Cable CrossoverChest · 3 × 8–12
WORK
Alternating Cable Shoulder PressShoulders · 4 × 4–6
WORK
Lying One-Arm Lateral RaiseShoulders · 3 × 8–12
WORK
Triceps PushdownTriceps · 3 × 8–12
WORK
Dip MachineTriceps · 4 × 4–6
WORKTuesday · 29 Sept 2026Pull strength ALats · Middle Back · Shoulders7EXERCISES
V-Bar PulldownLats · 4 × 4–6
WORK
Bent Over Barbell RowMiddle Back · 4 × 4–6
WORK
Bent Over One-Arm Long Bar RowMiddle Back · 4 × 4–6
WORK
Dumbbell Lying One-Arm Rear Lateral RaiseShoulders · 3 × 8–12
WORK
Lying Cable CurlBiceps · 3 × 8–12
WORK
Overhead Cable CurlBiceps · 3 × 8–12
WORK
Bent Over Two-Arm Long Bar RowMiddle Back · 4 × 4–6
WORKWednesday · 30 Sept 2026Leg strength AQuadriceps · Hamstrings · Calves7EXERCISES
Front Barbell Squat To A BenchQuadriceps · 4 × 4–6
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 4 × 4–6
WORK
Barbell LungeQuadriceps · 4 × 4–6
WORK
Single-Leg Leg ExtensionQuadriceps · 3 × 8–12
WORK
Seated Leg CurlHamstrings · 3 × 8–12
WORK
Calf Press On The Leg Press MachineCalves · 3 × 8–12
WORK
Barbell Hip ThrustGlutes · 4 × 4–6
WORKThursday · 01 Oct 2026Push strength BShoulders · Chest · Triceps7EXERCISES
Barbell Shoulder PressShoulders · 4 × 4–6
WORK
Incline Cable Chest PressChest · 4 × 4–6
WORK
Seated Side Lateral RaiseShoulders · 3 × 8–12
WORK
Single-Arm Cable CrossoverChest · 3 × 8–12
WORK
Reverse Grip Triceps PushdownTriceps · 3 × 8–12
WORK
Triceps Pushdown - V-Bar AttachmentTriceps · 3 × 8–12
WORK
Decline Barbell Bench PressChest · 4 × 4–6
WORKFriday · 02 Oct 2026Pull strength BMiddle Back · Lats · Traps7EXERCISES
Bent Over Two-Dumbbell RowMiddle Back · 4 × 4–6
WORK
Chin-UpLats · 4 × 4–6
WORK
Calf-Machine Shoulder ShrugTraps · 3 × 8–12
WORK
Dumbbell Lying Rear Lateral RaiseShoulders · 3 × 8–12
WORK
Lying High Bench Barbell CurlBiceps · 3 × 8–12
WORK
Standing Dumbbell Reverse CurlBiceps · 3 × 8–12
WORK
Inverted RowMiddle Back · 4 × 4–6
WORKSaturday · 03 Oct 2026Leg strength BHamstrings · Quadriceps · Glutes7EXERCISES
Smith Machine Stiff-Legged DeadliftHamstrings · 4 × 4–6
WORK
Barbell Squat To A BenchQuadriceps · 4 × 4–6
WORK
Single Leg Glute BridgeGlutes · 4 × 4–6
WORK
Standing Leg CurlHamstrings · 3 × 8–12
WORK
One-Arm Side DeadliftQuadriceps · 4 × 4–6
WORK
Dumbbell Seated One-Leg Calf RaiseCalves · 3 × 8–12
WORK
Dumbbell Rear LungeQuadriceps · 4 × 4–6
WORKSunday · 04 Oct 2026Recovery day
RESTWeek 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026Push strength AChest · Shoulders · Triceps7EXERCISES
Wide-Grip Barbell Bench PressChest · 4 × 4–6
WORKHammer Grip Incline DB Bench PressChest · 4 × 4–6
WORKLow Cable CrossoverChest · 3 × 8–12
WORKAlternating Cable Shoulder PressShoulders · 4 × 4–6
WORKLying One-Arm Lateral RaiseShoulders · 3 × 8–12
WORKTriceps PushdownTriceps · 3 × 8–12
WORKDip MachineTriceps · 4 × 4–6
WORKTuesday · 06 Oct 2026Pull strength ALats · Middle Back · Shoulders7EXERCISES
V-Bar PulldownLats · 4 × 4–6
WORKBent Over Barbell RowMiddle Back · 4 × 4–6
WORKBent Over One-Arm Long Bar RowMiddle Back · 4 × 4–6
WORKDumbbell Lying One-Arm Rear Lateral RaiseShoulders · 3 × 8–12
WORKLying Cable CurlBiceps · 3 × 8–12
WORKOverhead Cable CurlBiceps · 3 × 8–12
WORKBent Over Two-Arm Long Bar RowMiddle Back · 4 × 4–6
WORKWednesday · 07 Oct 2026Leg strength AQuadriceps · Hamstrings · Calves7EXERCISES
Front Barbell Squat To A BenchQuadriceps · 4 × 4–6
WORKStiff-Legged Dumbbell DeadliftHamstrings · 4 × 4–6
WORKBarbell LungeQuadriceps · 4 × 4–6
WORKSingle-Leg Leg ExtensionQuadriceps · 3 × 8–12
WORKSeated Leg CurlHamstrings · 3 × 8–12
WORKCalf Press On The Leg Press MachineCalves · 3 × 8–12
WORKBarbell Hip ThrustGlutes · 4 × 4–6
WORKThursday · 08 Oct 2026Push strength BShoulders · Chest · Triceps7EXERCISES
Barbell Shoulder PressShoulders · 4 × 4–6
WORKIncline Cable Chest PressChest · 4 × 4–6
WORKSeated Side Lateral RaiseShoulders · 3 × 8–12
WORKSingle-Arm Cable CrossoverChest · 3 × 8–12
WORKReverse Grip Triceps PushdownTriceps · 3 × 8–12
WORKTriceps Pushdown - V-Bar AttachmentTriceps · 3 × 8–12
WORKDecline Barbell Bench PressChest · 4 × 4–6
WORKFriday · 09 Oct 2026Pull strength BMiddle Back · Lats · Traps7EXERCISES
Bent Over Two-Dumbbell RowMiddle Back · 4 × 4–6
WORKChin-UpLats · 4 × 4–6
WORKCalf-Machine Shoulder ShrugTraps · 3 × 8–12
WORKDumbbell Lying Rear Lateral RaiseShoulders · 3 × 8–12
WORKLying High Bench Barbell CurlBiceps · 3 × 8–12
WORKStanding Dumbbell Reverse CurlBiceps · 3 × 8–12
WORKInverted RowMiddle Back · 4 × 4–6
WORKSaturday · 10 Oct 2026Leg strength BHamstrings · Quadriceps · Glutes7EXERCISES
Smith Machine Stiff-Legged DeadliftHamstrings · 4 × 4–6
WORKBarbell Squat To A BenchQuadriceps · 4 × 4–6
WORKSingle Leg Glute BridgeGlutes · 4 × 4–6
WORKStanding Leg CurlHamstrings · 3 × 8–12
WORKOne-Arm Side DeadliftQuadriceps · 4 × 4–6
WORKDumbbell Seated One-Leg Calf RaiseCalves · 3 × 8–12
WORKDumbbell Rear LungeQuadriceps · 4 × 4–6
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 strength PPL · 6 day
Get the full EaseFit-branded 14-day PDF with the schedule, exercises and programme information.