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Push Pull Lower - A/B (6X/week)

Hypertrophy Coach

Coach

Joe Bennett

Push pull legs has been around forever, and it is still here for a reason. It just usually gets run badly.

Push Pull Lower A/B is the classic split written properly. Six days, every body part trained one to two times a week, with a sane number of exercises in every session.

It runs an A/B rotation: two versions of each day, so Push A and Push B are different workouts. The volume is deliberately moderate to low, which is what makes six days sustainable instead of punishing.

No junk volume. No random exercises.

Just the split everybody already knows, built the way it should have been.

$49

Get Push Pull Lower - A/B (6X/week)

Every Body Part, One To Two Times

Push, pull and lower twice each across six days. Every body part gets trained one to two times a week, which is the frequency most people actually grow on.

Moderate Volume, Not Punishing

Six days only works if each session is sane. The volume here is deliberately moderate to low, so you finish the week able to train rather than needing to recover from it.

Two Versions Of Every Day

Push A and Push B are different workouts, and the same goes for pull and lower. Six days, six distinct sessions, so nothing gets hammered the same way twice.

A Reasonable Number Of Exercises

Not redundant, and not so long you dread it. Each session has enough to provide real stimulus for an advanced lifter without turning into a two hour block.

Built In Logbook

Progression is planned, not guessed. Every lift is tracked, and your lifetime lift history is one tap away, so you always know exactly what you have to beat.

Features

Programming 6 days per week

6 days per week training sessions.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbells, dumbbells and a cable stack

Recommended

Commercial gym machines and an adjustable bench

Sample Week

Week 1 of 12-week program

Sunday

Week 1 - Push A

Incline DB Press

2 x 8

Machine Flat Press

3 x 8

Machine Shoulder Press

2 x 8

Delt Cable Y Raise

8, 12, 15

Cross Cable Triceps Extensions

3 x 8

Smith JM Press

2 x 8

Monday

Week 1 - Pull A

Wide Grip Pull Ups

3 x 8

Chest Supported Tbar Row

3 x 8

Low Back Extensions

2 x 8

Reverse Pec Dec

3 x 8

Single Arm DB Preacher Curls

3 x 8

Standing DB Hammer Curls

3 x 8

Tuesday

Week 1 - Lower A

Hack Squats

8, 12

Lying Leg Curls

3 x 8

Leg Press Quad Dominant

8, 12

Rear Foot Elevated Split Squats

8, 8, 12

45 Degree Hip Extension

3 x 8

Hip Loaded Calf Raise

8, 8, 12

Wednesday

Week 1 - Push B

Flat DB Press

2 x 8

Roller Cable Flys

3 x 8

High Incline Smith Press

3 x 8

Lying Cuff Lateral Raises

8, 12, 15

Single Arm Cuff Cable Extensions

3 x 8

Dips

2 x 8

Thursday

Week 1 - Pull B

Chest Supported Tbar Row

3 x 8

Neutral Grip Machine Pull Down

3 x 8

RDL

2 x 8

Cable Rear Delts

3 x 8

Single Arm Machine Preacher Curls

3 x 8

Incline Cable Curl

3 x 8

Friday

Week 1 - Lower B

Seated Leg Curl

2 x 12

Knee Dominant Heel Elevated Squat Safety Bar

2 x 8

Lying Leg Curls

3 x 8

Hack Squats Banded

8, 12

Barbell Thrusts

3 x 8

Hip Loaded Calf Raise

8, 8, 12

Saturday

Rest

Coach

More from Hypertrophy Coach

Joe Bennett

Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. Push Pull Lower A/B is the classic split written the way it should have been written.

What are you waiting for?

Push pull legs is the split everyone has tried. Very few people have run a version that was actually written properly. Six days, moderate volume, two versions of every session. This is that plan.

Get Push Pull Lower - A/B (6X/week)

FAQs

Who is this program best for?

Advanced through beginner. PPL scales well because the volume stays moderate, so it is efficient for pretty much anyone who has six days a week to train.

What is the A/B rotation?

For each day of the split there are two versions. Push A and Push B, Pull A and Pull B, Lower A and Lower B. You never repeat a session inside a week.

How is this different from PPL Single?

Same six days, same split. This one gives you six distinct sessions, the Single version repeats three. More variety here, simpler tracking there. Pick whichever you will enjoy more.

Do I need a full gym?

A commercial gym is ideal. At minimum you need barbells, dumbbells and a cable stack. Machines make some of the work better but almost everything has a free weight alternative you can swap in.