42-Day Push/Pull/Legs Split for Intermediate Men

A 6-week PPL program for intermediate men designed to build muscle and increase strength using gym equipment and following NASM principles.

Level: intermediate · Muscle group: ppl · Equipment: gym · Duration: 60 min

Exercise Breakdown (18 exercises)

  1. 1. W1-2 Push A: Barbell Bench Press
    3 sets · 8-12 reps · 60-90s rest
  2. 2. W1-2 Push A: Incline Dumbbell Press
    3 sets · 10-15 reps · 60-90s rest
  3. 3. W1-2 Push A: Dumbbell Shoulder Press
    3 sets · 10-15 reps · 60-90s rest
  4. 4. W1-2 Pull A: Barbell Rows
    3 sets · 8-12 reps · 60-90s rest
  5. 5. W1-2 Pull A: Lat Pulldowns
    3 sets · 10-15 reps · 60-90s rest
  6. 6. W1-2 Lower A: Barbell Back Squat
    3 sets · 8-12 reps · 60-90s rest
  7. 7. W1-2 Lower A: Romanian Deadlift
    3 sets · 10-15 reps · 60-90s rest
  8. 8. W3-4 Push B: Barbell Bench Press
    4 sets · 6-10 reps · 90-120s rest
  9. 9. W3-4 Push B: Incline Barbell Press
    3 sets · 8-12 reps · 90-120s rest
  10. 10. W3-4 Pull B: Weighted Pull-ups
    3 sets · 6-10 reps · 90-120s rest
  11. 11. W3-4 Pull B: Seated Cable Rows
    3 sets · 10-15 reps · 90-120s rest
  12. 12. W3-4 Lower B: Leg Press
    4 sets · 8-12 reps · 90-120s rest
  13. 13. W5-6 Push C: Flat Dumbbell Press
    4 sets · 6-8 reps · 120-180s rest
  14. 14. W5-6 Push C: Overhead Barbell Press
    3 sets · 8-10 reps · 120-180s rest
  15. 15. W5-6 Pull C: T-Bar Rows
    4 sets · 6-8 reps · 120-180s rest
  16. 16. W5-6 Pull C: Close-Grip Pulldowns
    3 sets · 10-12 reps · 120-180s rest
  17. 17. W5-6 Lower C: Barbell Front Squat
    4 sets · 6-8 reps · 120-180s rest
  18. 18. W5-6 Lower C: Glute Ham Raise
    3 sets · 8-12 reps · 120-180s rest

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