Intermediate PPL 6 Days routine
Push, pull and legs twice a week with antagonist supersets on the accessories. Optional intensity techniques and no heavy deadlifts before legs day.
- 6days a week
- 70 minper session
- 34exercises
- 12weeks
- Build muscle mass
- Push pull legs
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Bench Press | Chest | 4 × 5–8 | 2 | 3:00 |
| 2 | Dumbbell Shoulder Press | Shoulders | 3 × 8–12 | 1 | 2:00 |
| 3 | Dumbbell Incline Bench Press | Chest | 3 × 8–12 | 1 | 2:00 |
| A1 | Cable Lateral RaiseSuperset | Shoulders | 3 × 12–20 | 1 | 0:15 |
| A2 | Cable Overhead Tricep ExtensionSuperset | Triceps | 3 × 10–15 | 1 | 1:30 |
| 6 | Machine Chest FlyOptional: drop set on the last set (cut the load by 20–30% and keep going until you are 0–1 reps from failure) only if you are recovering well. | Chest | 2 × 12–15 | 1 | 1:30 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Row | Back | 4 × 6–8 | 2 | 3:00 |
| 2 | Pull Up | Back | 3 × 6–10 | 1 | 2:30 |
| A1 | Cable Face PullSuperset | Rear delts | 3 × 15–20 | 1 | 0:15 |
| A2 | Incline Dumbbell CurlSuperset | Biceps | 3 × 10–12 | 1 | 1:30 |
| 5 | Hammer Curl | Biceps | 2 × 10–15 | 1 | 1:15 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Back Squat | Quads | 4 × 5–8 | 2 | 3:30 |
| 2 | Barbell Romanian Deadlift | Hamstrings | 3 × 8–10 | 1 | 2:30 |
| 3 | Leg Press | Quads | 3 × 10–12 | 1 | 2:00 |
| A1 | Lying Hamstring CurlSuperset | Hamstrings | 3 × 12–15 | 1 | 0:15 |
| A2 | Leg ExtensionSuperset | Quads | 3 × 12–15 | 1 | 1:30 |
| 6 | Plate-Loaded Seated Calf Raise | Calves | 4 × 12–20 | 1 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Incline Bench Press | Chest | 4 × 6–8 | 2 | 3:00 |
| 2 | Machine Shoulder Press | Shoulders | 3 × 8–12 | 1 | 2:00 |
| 3 | Cable Crossover Fly | Chest | 2 × 12–15 | 1 | 1:30 |
| A1 | Dumbbell Lateral RaiseSuperset | Shoulders | 3 × 12–20 | 1 | 0:15 |
| A2 | EZ Bar SkullcrusherSuperset | Triceps | 3 × 10–12 | 1 | 1:30 |
| 6 | Tricep DipOptional: rest-pause on the last set (15–20 s pause and 2–4 more reps) only if you are recovering well. | Triceps | 3 × 8–12 | 1 | 1:30 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Chest Supported T Row Neutral Grip | Back | 4 × 6–10 | 2 | 2:30 |
| 2 | Dumbbell RowReps per arm. | Back | 3 × 8–12 | 1 | 1:30 |
| 3 | Reverse Grip Pulldown | Back | 3 × 10–12 | 1 | 2:00 |
| A1 | Dumbbell Reverse FlySuperset | Rear delts | 3 × 15–20 | 1 | 0:15 |
| A2 | Preacher CurlSuperset | Biceps | 3 × 10–12 | 1 | 1:30 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Front Squat | Quads | 4 × 6–8 | 2 | 3:00 |
| 2 | Barbell Hip Thrust | Glutes | 3 × 8–12 | 1 | 2:30 |
| 3 | Dumbbell Bulgarian Split SquatReps per leg. | Quads | 3 × 10–12 | 1 | 2:00 |
| 4 | Seated Leg Curl | Hamstrings | 3 × 12–15 | 1 | 1:30 |
| 5 | Calf Press on Leg Press | Calves | 4 × 12–20 | 1 | 1:00 |
| 6 | Hanging Leg Raise | Core | 3 × 10–15 | 1 | 1:00 |
Rest between sets, in minutes. In supersets (A1, A2) you do the exercises back to back: the short pause goes between them, and the round's rest comes after the last one.
How to progress
Add reps within the range at the indicated RIR; once all sets hit the max, go up to the smallest available weight.
- RIR 1 on every exercise
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You've been training for a while and know the basic exercises.
- You have 6 days a week and about 70 minutes per session.
- You train in a gym. Equipment: barbell, eZ bar, dumbbells, cable machine, machine, bench, rack, pull-up bar, and parallel bars.
- Your goal is to build muscle mass.
Just starting out? Check out PPL 3 Days.
Other routines to build muscle
- Upper-Legs 5 Days5 days · 65 min · IntermediateSee routine →
- PPL 6 days high volume6 days · 85 min · AdvancedSee routine →
- Recomp 5 days5 days · 55 min · Intermediate and advancedSee routine →
Frequently asked questions
How long is the Intermediate PPL 6 Days routine?
It's designed for 12 weeks, with 6 sessions of about 70 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 17 sets for the back, 17 sets for the quads, and 15 sets for the chest per week. That's 107 sets a week in total.
What is a superset?
Two or more exercises in a row, with almost no rest between them: you rest when the round is done. In the table they're marked A1, A2. It saves time without cutting sets.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it goes from RIR 1 to RIR 2.
What do I need to do it?
You do it in a gym, with this equipment: barbell, eZ bar, dumbbells, cable machine, machine, bench, rack, pull-up bar, and parallel bars.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
