6-Day PPL Hypertrophy
6-Day PPL Hypertrophy is a 6-day hypertrophy training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training.
What is the 6-Day PPL Hypertrophy?
6-Day PPL Hypertrophy is a 6-day hypertrophy training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Bench Press — 3–4 sets
- Incline Dumbbell Press — 3 sets
- Cable Fly — 2–3 sets
- Lateral Raise — 3–4 sets
- Triceps Pressdown — 3 sets
Moderate-to-high hypertrophy volume with controlled reps.
- Pull-Up or Lat Pulldown — 3–4 sets
- Chest-Supported Row — 3–4 sets
- Cable Row — 2–3 sets
- Rear Delt Fly — 3 sets
- Curl — 3 sets
Use stable pulling movements and accumulate quality back volume.
- Back Squat — 3–4 sets
- Romanian Deadlift — 3 sets
- Leg Press — 3 sets
- Leg Curl — 3 sets
- Calf Raise — 3–4 sets
Balance compound work with direct hamstring and calf volume.
- Incline Press — 3–4 sets
- Machine Chest Press — 3 sets
- Cable Fly — 2–3 sets
- Lateral Raise — 4 sets
- Overhead Triceps Extension — 3 sets
Use different angles from Push A while keeping total weekly volume recoverable.
- Lat Pulldown — 3–4 sets
- One-Arm Row — 3 sets
- Chest-Supported Row — 3 sets
- Face Pull or Rear Delt Fly — 3 sets
- Hammer Curl — 3 sets
Emphasize a full range of vertical and horizontal pulling patterns.
- Hack Squat or Front Squat — 3–4 sets
- Hip Thrust — 3 sets
- Leg Extension — 3 sets
- Seated Leg Curl — 3 sets
- Calf Raise — 4 sets
Finish the week with quad, glute and hamstring hypertrophy work.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured hypertrophy routine with a clear weekly schedule.
Goal
Muscle building
Progression
Use rep-range progression: add repetitions within the target range, then make a small load increase while preserving technique. Adjust volume when recovery or performance declines.
Accuracy note
This is a Gym Log 6-day PPL hypertrophy template, not a single author's canonical prescription.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about 6-Day PPL Hypertrophy
How many days per week is the 6-Day PPL Hypertrophy?
This Gym Log listing is organized as a 6-day-per-week program.
Who is the 6-Day PPL Hypertrophy for?
People seeking a structured hypertrophy routine with a clear weekly schedule.
Can I track the 6-Day PPL Hypertrophy in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.