Push / Pull / Legs Advanced: a Premium Training Program for Building Muscle

This training program is available in our app StrengthLog! Download it for iOS or Android.

The push/pull/legs routine, or PPL for short, is a very popular training split, and for a good reason. Not only do you train your entire body twice over a week, but you also allow for enough time between muscle groups to push both volume and intensity without compromising your recovery. 

In your StrengthLog app, you already have a PPL routine for your training pleasure. However, there is no one-size-fits-all philosophy when it comes to strength training. So today, you’ll also find the brand-spanking-new Premium Push / Pull / Legs Advanced program when you open the app.

Push / Pull / Legs Advanced: a Six-Days-a-Week Program for Building Muscle

Push / Pull / Legs Advanced is a six-days-a-week routine focusing primarily on building muscle, with strength progression in the big lifts like the bench press, deadlift, and squat for good measure. If you can’t or don’t want to spend six days a week in the gym, you can tailor it to your own needs. Although initially intended as a six-day workout plan, it works great for anything from three to six weekly workouts.

As the name implies, on the first P-day, you train chest, shoulders, and triceps—all push movements. On the second P-day, you work the muscles you pull with, meaning your back and biceps. Then, on the third day, you finish off with a hardcore leg day.

Push / Pull / Legs Advanced is not a training program for beginners. It expects you to be at least a reasonably experienced lifter. You should have worked up the tolerance for a decent training volume. The program is six weeks long, ramping up in intensity and volume as the weeks pass.

You’ll Get to Lift both Heavy and Light

Every other training day is a “light” training day, and every other is “heavy.” Don’t expect the light workouts to be less challenging, though. “Light” in Push / Pull / Legs Advanced means that you will use lighter weights, focus more on hitting the right muscles, establishing a so-called mind-muscle connection, and use a higher repetition range. On the other hand, the heavy training days have you move some serious weight using primarily compound movements. Often, using lighter weights for more reps is more taxing than heavy low-rep training.

This approach lets you train your muscles in all the rep ranges from low-rep strength-focused work to high-rep work, where you go for the pump and squeeze your muscles for all they’re worth.

Why should you pick one of our PPL programs over the other? No particular reason except for how much you enjoy them. They are both excellent programs for building muscle and gaining strength. As we said before when it comes to training programs, there is no one-size-fits-all solution.

If you’re looking for a 3–6 day push/pull/leg workout plan, pick the one that looks the most fun to you, and start gaining today!

In Your StrengthLog App Now!

You’ll find Push / Pull / Legs Advanced under the Premium training programs tab in your StrengthLog right now. Also, if you hit the “Read more” button in the preview of the program, you’ll get a lot more info about things like progression, rep tempo, rest intervals, how to tailor the program to your own need, and more. Note that you need version 4.0 or later, so be sure to update!

Download the app using the buttons below, or read more about the app here.

Want to give premium a shot? We offer all new users a free 14-day trial of premium, which you can activate in the app.

Download StrengthLog for free with the buttons below:

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Andreas Abelsson

Andreas has over 30 years of training experience and is a highly appreciated writer and educator on exercise, fitness, and nutrition. Few people stay more up to date and have a better grasp of the field of exercise science than Andreas.