ULTIMATE PPL HYPERTROPHY PROGRAM
6-DAY ELITE MUSCLE BUILDING SPLIT
PROGRAM GUIDELINES (GOLDEN RULES)
• Warm-up properly: Perform 1-2 lighter ramp-up sets for your first compound movement. Do not count
these as working sets.
• Train Close to Failure: Every working set should be executed with maximum intensity, reaching an RPE
of 8 to 10 (1-2 reps left in the tank, or absolute failure on the final set).
• Log Your Progress: Maintain a strict logbook. Aim to beat your previous week's performance by adding
either 1 rep or more weight (Progressive Overload).
• Pure Focus: This routine isolates pure compound and hypertrophy movements for major muscle groups,
fully optimized for aesthetic mass development.
DAY WORKOUT TYPE PRIMARY TARGET MUSCLES
Monday Push 1 Chest Dominant, Front/Side Delts, Triceps
Tuesday Pull 1 Lats Width, Mid/Upper Back Thickness, Biceps
Wednesday Legs 1 Quads Heavy, Hamstrings, Calves
Thursday REST Full Body Muscle Recovery & Growth
Friday Push 2 Shoulder Dominant, Chest Volume, Triceps
Upper Back Thickness, Rear Delts, Biceps
Saturday Pull 2
Stretch/Peak
Sunday Legs 2 Hamstrings Heavy, Quad Isolation, Glutes
DAY 1: PUSH 1 Chest Dominant + Front/Side Delts + Triceps
EXERCISE SETS & REPS EXECUTION NOTES
Incline Dumbbell Press 3 Sets × 6-8 Dumbbells allow deep stretch at bottom.
Upper Chest Control the eccentric phase.
Flat Barbell Bench Press 3 Sets × 8-10 Explode up, keep shoulder blades
Overall Chest Mass retracted and packed tight.
Overhead Dumbbell Press 3 Sets × 8-10 Keep core tight, press all the way up
Front Delts / Pressing Power without locking elbows out fully.
Cable Flyes (High-to-Low) 3 Sets × 12-15 Focus on crossing hands slightly at the
Lower & Mid Chest Squeeze bottom for intense peak contraction.
Dumbbell Lateral Raises 4 Sets × 12-15 Strict form. Lean slightly forward, lead with
Side Delts (Width) your elbows.
Skull Crushers (EZ Bar) 3 Sets × 10-12 Lower the bar slightly behind your head to
Triceps Long Head maintain constant tension.
Rope Pushdowns 3 Sets × 12-15 Spread the rope wide at the bottom of the
Triceps Lateral Head movement and squeeze hard.
DAY 2: PULL 1 Width Focus + Upper Back + Biceps
EXERCISE SETS & REPS EXECUTION NOTES
Deadlift 3 Sets × 5-7 Heavy compound lift. Keep flat spine.
Posterior Chain & Lower Back Reset entirely after each rep.
Wide Grip Lat Pulldown 3 Sets × 10-12 Pull down to upper chest, drive with your
Lats Width (V-Taper) elbows, avoid excessive swing.
Seated Cable Rows (Close Grip) 3 Sets × 10-12 Squeeze shoulder blades fully at
Mid-Back Thickness contraction; get deep stretch on extension.
Straight Arm Pulldown 3 Sets × 12-15 Pure isolation. Lock arms straight with a
Lats Isolation micro-bend, feel the lats work.
Reverse Pec Deck 4 Sets × 15 Keep shoulders down and push out
Rear Delts horizontally. Maximize the pump.
EZ Bar Curl 3 Sets × 8-10 Heavy bicep builder. Do not use
Biceps Overall Mass momentum or rock back and forth.
Hammer Curls 3 Sets × 10-12 Controlled tempo. Targets muscle under
Brachialis (Thicker Arms) biceps to push it outward.
DAY 3: LEGS 1 Quads Heavy + Hamstrings + Calves
EXERCISE SETS & REPS EXECUTION NOTES
Barbell Squats 4 Sets × 6-8 The king of lower body. Maintain proper
Quads, Glutes & Core depth below or parallel to knees.
Romanian Deadlift (RDL) 3 Sets × 8-10 Push hips backwards until a deep
Hamstrings & Glutes Stretch hamstring stretch is felt. Flat back.
Leg Press 3 Sets × 10-12 Safely load heavy. Avoid locking knees
Quads Hypertrophy out at the very top.
Lying Leg Curl 3 Sets × 12-15 Keep hips pressed firmly into the pad
Hamstring Isolation while curling upward.
Standing Calf Raises 4 Sets × 15-20 Hold the stretch at the bottom for 1
Calves second, explode into full contraction.
DAY 4: SCHEDULED REST DAY
No lifting. Focus heavily on complete macro nutrition tracking, optimal hydration, and quality sleep. Muscles
recover and grow during rest.
DAY 5: PUSH 2 Shoulder Dominant + Chest + Triceps
EXERCISE SETS & REPS EXECUTION NOTES
Seated Barbell or Dumbbell Press 3 Sets × 6-8 Heavy overhead press safely stabilized by
Front Delts Primary Heavy Lift bench back support.
Machine Chest Press 3 Sets × 10-12 Excellent for pushing purely to failure
Chest Hypertrophy Volume safely without a spotter.
Incline Dumbbell Flyes 3 Sets × 12 Focus purely on wide fly arc and massive
Upper Chest Stretch deep pectoral stretch.
Cable Lateral Raises 4 Sets × 12-15 Provides constant load throughout entire
Side Delts (Constant Tension) movement range. High pump.
Dumbbell Shrugs 3 Sets × 12-15 Squeeze at top for a brief second. Avoid
Upper Traps rolling shoulders.
Overhead Cable Extension 3 Sets × 11-13 Using cables behind head creates
Triceps Deep Stretch immense vertical tricep stretch.
Weighted Bench Dips 3 Sets × 12 Place weights cleanly on thighs. Keep
Triceps Overall Mass torso upright to target arms.
DAY 6: PULL 2 Thickness Focus + Rear Delts + Biceps Stretch & Peak
EXERCISE SETS & REPS EXECUTION NOTES
Barbell Rows (Overhand Grip) 3 Sets × 6-8 Keep torso parallel to ground, pull bar
Upper Back & Lats Thickness directly into lower stomach area.
Chest-Supported Row or T-Bar Row 3 Sets × 10-12 Eliminates lower back fatigue entirely so
Mid-Back Heavy Thickness you can pull heavy safely.
Single Arm Lat Pulldown (Cable) 3 Sets × 12 Pull down keeping elbow tight to side for
Isolated Lats Contraction extreme contraction.
Face Pulls 4 Sets × 15 Pull rope towards ears/eyes, separating
Rear Delts & Rotator Cuff Health the ends. Squeeze rear delts.
Incline Dumbbell Curl 3 Sets × 10-12 Incline angle puts biceps into maximum
Biceps Long Head (Peak) passive stretch before curl.
Preacher Curl 3 Sets × 10-12 Lock armpits against pad. Avoid letting
Biceps Short Head & Peak elbows lift off. Focus on peak.
DAY 7: LEGS 2 Hamstring Heavy + Quad Isolation + Glutes
EXERCISE SETS & REPS EXECUTION NOTES
Bulgarian Split Squat 3 Sets × 10 (each leg) Incredible for fixing leg imbalances and
Unilateral Quad & Glutes Growth generating clean quad growth.
Lying or Seated Leg Curl 4 Sets × 10-12 Focus strictly on slow negative release
Hamstring Volume Peak phase (eccentric control).
Leg Extensions 4 Sets × 12-15 Squeeze hard at the top position for 1 full
Pure Quad Isolation second to maximize definition.
Hip Thrusts 3 Sets × 10-12 Drive hard through the heels. Squeeze
Glutes Strength & Power glutes fully at peak lock.
Seated Calf Raises 4 Sets × 15-20 Different angle to fully optimize complete
Calves calf muscle belly tracking.