Push / Legs / Pull / Push / Legs / Pull. Every muscle trained twice a week, with a leg day after each push day so the two pushes and the two pulls sit three days apart.
Intermediate-to-advanced lifters who can recover from 6 weekly sessions.
Expected commitment: 60-80 min per workout, 6 workouts per week.
Prerequisites: At least 12 months of consistent training. Adequate sleep, recovery, and nutrition to support 6 weekly sessions.
Bench-led. Strength bias.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Barbell Bench Press | 4 | 4-6 | RPE 8 |
| Standing Overhead Press | 3 | 6-8 | RPE 8 |
| Incline Dumbbell Press | 3 | 8-10 | RPE 8 |
| Cable Lateral Raise | 4 | 12-15 | RPE 9 |
| Skull Crusher | 3 | 8-10 | RPE 9 |
| Triceps Pushdown | 3 | 12-15 | RPE 9 |
Squat-led. Heavy quad emphasis.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Barbell Back Squat | 4 | 4-6 | RPE 8 |
| Romanian Deadlift | 3 | 6-8 | RPE 8 |
| Leg Press | 3 | 10-12 | RPE 9 |
| Leg Extension | 3 | 12-15 | RPE 9 |
| Standing Calf Raise | 4 | 8-12 | RPE 9 |
| Hanging Leg Raise | 3 | 8-12 | RPE 8 |
Deadlift-led. Vertical + horizontal pulls.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Barbell Deadlift | 3 | 3-5 | RPE 8 |
| Weighted Pull-Up | 3 | 6-8 | RPE 8 |
| Pendlay Row | 3 | 8-10 | RPE 8 |
| Chest-Supported Row | 3 | 10-12 | RPE 9 |
| Face Pull | 3 | 15-20 | RPE 9 |
| Barbell Curl | 3 | 8-10 | RPE 9 |
Incline / shoulder bias. Hypertrophy reps.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Incline Barbell Bench Press | 4 | 8-10 | RPE 8 |
| Seated Dumbbell Shoulder Press | 3 | 10-12 | RPE 8 |
| Machine Chest Press | 3 | 10-12 | RPE 9 |
| Cable Crossover | 3 | 12-15 | RPE 9 |
| Dumbbell Lateral Raise | 4 | 12-15 | RPE 9 |
| Overhead Cable Triceps Extension | 3 | 10-12 | RPE 9 |
Hip-dominant. RDL-led.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Romanian Deadlift | 4 | 6-8 | RPE 8 |
| Front Squat | 3 | 6-8 | RPE 8 |
| Hip Thrust | 3 | 8-10 | RPE 8 |
| Leg Curl | 3 | 10-12 | RPE 9 |
| Seated Calf Raise | 4 | 12-15 | RPE 9 |
| Cable Crunch | 3 | 12-15 | RPE 8 |
Lat / mid-back hypertrophy. Isolation finishers.
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Lat Pulldown | 4 | 10-12 | RPE 9 |
| Seated Cable Row | 3 | 10-12 | RPE 9 |
| Single-Arm Dumbbell Row | 3 | 10-12 | RPE 9 |
| Reverse Pec Deck | 3 | 12-15 | RPE 9 |
| Incline Dumbbell Curl | 3 | 10-12 | RPE 9 |
| Hammer Curl | 3 | 10-12 | RPE 9 |
PLPPLP is the canonical 6-day MuscleBuddy split. The order (Push, Legs, Pull, Push, Legs, Pull) trains every major muscle twice a week and puts a leg day after each push day, so the two push sessions sit three days apart and so do the two pulls. Pull and push do run on consecutive days once, mid-week.
Each pattern gets one heavy wave (lower reps, higher intensity, big compound first) and one volume wave (more sets in the 8-15 rep range, more isolation, more machines). The heavy wave trains strength most directly; the volume wave adds hard sets for growth at less load on the joints.
Default progression is double progression on the working sets: stay in the prescribed rep range, hit every rep with sound form, and add a small weight increment next session. Top sets sit at RPE 8 to leave 2 reps in reserve; isolation pushes RPE 9.
At 6 days a week, recovery is the limiting factor. The block runs four working weeks with no deload week written in. On Pro, MuscleBuddy eases a week for you when your recovery scores trend down, and you can mark any week a deload in the periodization calendar. On Free, a lift that falls short of its rep range three sessions in a row gets a 10% back-off, and the next block you generate closes with a scheduled deload week.
MuscleBuddy auto-advances weights, tracks every set, and adjusts when you stall.
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