Best PPL Programme for Intermediates
Push Pull Legs is the most popular training split for a reason. It organises your training by movement pattern, gives each muscle group enough volume and recovery, and scales from 3 to 6 days per week. But not all PPL programmes are equal, and the one that worked as a beginner probably isn't cutting it anymore.
Here's how to pick and structure the right PPL for your stage.
Why PPL Works for Intermediates
As an intermediate, you need more volume than a beginner but can't recover from the daily heavy sessions an advanced lifter thrives on. PPL sits perfectly in the middle. Each session focuses on one movement pattern, so you can push hard without destroying your recovery for the next day's muscles.
The split breaks down simply: Push trains chest, shoulders, and triceps. Pull trains back, biceps, and rear delts. Legs trains quads, hamstrings, glutes, and calves.
3-Day vs 4-Day vs 6-Day PPL
3-day PPL (Push, Pull, Legs) - one session per muscle group per week. This works if you're genuinely busy, but it's the minimum effective dose. You'll progress, just slowly.
4-day PPL (Push, Pull, Legs, Upper) - this is the sweet spot for most intermediates. You hit everything once with the PPL rotation, then get a fourth session that hits upper body again. Each muscle gets trained 1.5-2 times per week, which is optimal for growth.
6-day PPL (Push, Pull, Legs, Push, Pull, Legs) - maximum frequency and volume. Every muscle trained twice per week. This works if you recover well, eat enough, and sleep properly. If any of those slip, you'll burn out.
For most intermediates training 4-5 days a week, the 4-day PPL is the best option. You get the frequency benefit without the recovery cost of training 6 days.
Sample 4-Day PPL Structure
Day 1 - Push:
- Bench Press - 4x6 @RPE 8 (3 min rest)
- Overhead Press - 3x6-8 @RPE 8 (2 min rest)
- Incline Dumbbell Press - 3x8-10 @RPE 7 (90s rest)
- Cable Fly - 3x10-12 @RPE 7 (60s rest)
- Lateral Raise - 3x12-15 @RPE 6 (60s rest)
- Tricep Pushdown - 3x10-12 @RPE 7 (60s rest)
Day 2 - Pull:
- Deadlift - 3x3-5 @RPE 8 (3 min rest)
- Barbell Row - 3x6-8 @RPE 8 (2 min rest)
- Lat Pulldown - 3x8-10 @RPE 7 (90s rest)
- Seated Cable Row - 3x10-12 @RPE 7 (90s rest)
- Face Pull - 3x15-20 @RPE 6 (60s rest)
- Barbell Curl - 3x8-10 @RPE 7 (60s rest)
Day 3 - Legs:
- Back Squat - 4x5 @RPE 8 (3 min rest)
- Romanian Deadlift - 3x8-10 @RPE 7 (2 min rest)
- Leg Press - 3x10-12 @RPE 7 (90s rest)
- Leg Curl - 3x10-12 @RPE 7 (90s rest)
- Walking Lunge - 3x10 per leg @RPE 7 (90s rest)
- Standing Calf Raise - 3x12-15 @RPE 6 (60s rest)
Day 4 - Upper:
- Incline Bench Press - 3x6-8 @RPE 8 (2 min rest)
- Pull-ups - 3x6-8 @RPE 8 (2 min rest)
- Dumbbell Shoulder Press - 3x8-10 @RPE 7 (90s rest)
- Chest-Supported Row - 3x10-12 @RPE 7 (90s rest)
- Hammer Curl - 3x10-12 @RPE 7 (60s rest)
- Skullcrusher - 3x10-12 @RPE 7 (60s rest)
How to Progress
As an intermediate, linear progression (adding weight every session) stops working. You need a more structured approach:
- Double progression: Start at the bottom of your rep range (e.g. 3x6). When you can hit the top (3x8), add weight and drop back to 3x6. Repeat.
- RPE-based: Target a specific RPE each session. When a weight feels easier (RPE drops from 8 to 7 over a few weeks), increase the load.
- Periodised blocks: 4 weeks of accumulation (higher volume, moderate weight), 4 weeks of intensification (lower volume, heavier weight), 1 week deload. Repeat the cycle.
When to Change Your Programme
Don't programme hop. Give a programme at least 8-12 weeks before judging it. But if after a full cycle your main lifts haven't moved, the programme needs adjusting - not replacing. Usually it's a volume or frequency issue, not a fundamental programme flaw.