A Full Week of Push Pull Legs Workouts for Size & Strength (Powerbuilding Style)
Looking to build serious muscle while improving strength? This updated push-pull-legs (PPL) training split blends power and hypertrophy training into a well-balanced, effective weekly plan. Whether you’re an intermediate lifter or pushing into advanced territory, this powerbuilding-inspired split delivers both structure and progression, perfect for anyone wanting to look and lift like an athlete.
Overview: How This Program Works
This PPL routine spans six training days, with each workout targeting a specific group: legs, push (chest, shoulders, triceps), or pull (back and biceps). While some sessions prioritize strength, others focus more on hypertrophy. This dual focus means you’ll build muscle while also moving heavier loads over time.
Let’s break down each day.
Day 1: Quad-Focused Leg Training
We start the week by emphasizing the quads and incorporating foundational compound movements. After a few dynamic stretches and mobility drills, begin with barbell back squats:
- 3 sets of 4 reps at ~80% 1RM
Start light if you’re in the first week. Work within an RPE of 5-7. Maintain tight form and push your knees outward slightly to improve leverage—just enough to align with your toes, not excessively.
Next up:
- Romanian Deadlifts – 3 sets of 10
Focus on a controlled stretch through the hamstrings rather than loading heavy from the start. Push the hips back, feel the stretch, and avoid bouncing at the bottom.
Follow that with:
- Unilateral Leg Press – 3 sets of 15 per leg
This is where we ramp up intensity. Push closer to muscular failure here to stimulate growth in the quads and glutes.
Then:
- Leg Extensions (eccentric focused) – 3 sets of 10–12
Slow down the lowering phase to 3–4 seconds. Set the seat back slightly to better target the rectus femoris, one of the quad heads often missed in squats and presses.
Next:
- Seated Leg Curls – 3 sets + 1 drop set
This seated variation puts the hamstrings under tension at a longer muscle length, promoting growth.
Wrap it up with:
- Standing Calf Raises + Myo-reps (left leg only)
If one calf lags behind, give it extra attention using mini-rest sets (myo-reps) after your main sets.
Finish with abs:
- Superset: Weighted Decline Crunches + Long-Lever Planks
Work on both spinal flexion and core stability in one go.
Day 2: Push (Chest, Shoulders, Triceps)
The second day hones in on pushing muscles with a slight chest bias.
Start with:
- Barbell Bench Press – 3 sets of 8 at ~72.5% 1RM
Use a quick pause on the chest, especially if the weight feels light. Don’t overdo volume early—progression comes with consistency.
Then:
- Machine Shoulder Press – 3 sets of 12
Opting for machines here helps reduce joint stress and allows you to push closer to failure safely.
Continue with:
- Dips – 3 sets of 12–15
Get a deep stretch in the pecs to emphasize hypertrophy. If needed, sub with deficit push-ups.
Then move to:
- Eccentric Skull Crushers – 3 sets of 8–10
Lower slowly, but don’t lock out fully. Maintain constant tension on the triceps.
For shoulders:
- Cable Lateral Raises + Myo-rep Finisher
After a hard set of 12, take quick breaths and hit mini-sets of 3–5 reps until failure.
End with:
- Cable Tricep Kickbacks – 2 sets of 20–30
Use a steady 1-second tempo up and down. High reps help avoid form breakdown as fatigue sets in.
Day 3: Pull (Lat-Focused)
Now we hit the posterior chain, emphasizing lat development.
Start with:
- Weighted Pull-ups – 3 sets of 6
Use assistance if needed, and keep a vertical posture to maximize lat engagement. Pull with the elbows, not the arms.
Follow with:
- Seated Cable Rows – 3 sets of 10–12
Use a neutral grip and pull to the stomach without overextending the range.
Then:
- Kneeling Cable Pullovers – AMRAP at constant tempo
Go until your 1-second up, 1-second down rhythm starts breaking. Pure lat isolation here.
After that:
- Hammer Curls – 3 sets of 10–12
A little swing is fine. Embrace some “bro” energy for forearm and brachioradialis activation.
Balance that with:
- Incline Dumbbell Curls – 3 sets of 12
Keep your arms back and rotate the pinkies up for a full biceps contraction.
Day 4: Posterior Chain Leg Focus
Today shifts emphasis toward hamstrings and glutes.
Start heavy:
- Deadlifts – 3 sets of 3 reps at ~80–85% 1RM
Focus on vertical bar path and tight lats. Don’t let the bar drift forward.
Then:
- Hack Squats – 3 sets of 10–12
Allow your knees to travel forward to emphasize the quads. Use a stance similar to your barbell squat.
Next:
- Single-Leg Hip Thrusts – 3 sets of 12 per leg
Keep your chin tucked and posteriorly tilt your pelvis for glute activation.
Super Set:
- Nordic Ham Curls + Prisoner Back Extensions
Train the hamstrings through a full range and challenge glute strength with bodyweight posterior chain work.
Then:
- Unilateral Calf Raises – 3 sets of 10 per leg
Start with your weaker side, then stretch it between sets.
End with:
- Weighted L-Sit Holds
These are brutal core finishers. Start with 10–15 seconds and build up to 30.
Day 5: Push 2 (Shoulder-Focused)
Kick things off with:
- Overhead Press – 4 sets of 4 at ~80% 1RM
Focus on upper back arch and glute tightness for a stable base.
Next:
- Close-Grip Bench Press – 3 sets of 10
Just bring your hands in one grip-width from your standard bench press. Keep it smooth and controlled.
Then:
- Cable Low-to-High Crossovers + Drop Set
Add intensity on the last set with a 50% drop and go to failure again.
After that:
- Overhead Tricep Extensions – 3 sets of 12
Use cables to maintain tension and control throughout the movement.
Now something different:
- Lateral Raise “21s”
7 full reps, 7 top-half reps, 7 bottom-half reps—great for finishing off the side delts.
Optional finisher:
- Neck Training – 1–2 sets on all angles
Helps with aesthetics and posture if you have the time.
Day 6: Pull 2 (Mid-Back Focus)
Begin with:
- Omni-Grip Lat Pulldown – 3 sets
Use a wide grip, medium grip, and close reverse grip for back density and variation.
Follow with:
- Chest-Supported Machine Rows – 3 sets of 10–12
Allow full scapular movement for better upper back activation.
Then:
- Rope Face Pulls – 3 sets of 12–15
Pull high with external rotation to target rear delts and rotator cuff.
Optional:
- Incline Dumbbell Shrugs – 2 sets
Use straps and focus on range of motion rather than load.
Rear delt burnout:
- Reverse Flyes – 2 sets with mid-trap finisher
Start with straight-arm reps, then add a squeeze to finish strong.
Final superset:
- EZ Bar Curls – Pronated + Supinated
Fatigue the forearms first, then let the biceps take over.
Final Thoughts
This PPL powerbuilding hybrid gives you the best of both worlds—heavier compound work for strength and smart isolation movements for size. Run this split for 8–12 weeks, focus on progressive overload, and don’t be afraid to push sets close to failure (especially on machines). This program delivers results for natural lifters serious about improving both performance and physique.
