Build your own free planFREE 12-WEEK PLAN
A free 6-day PPL split for advanced lifters chasing maximum muscle, with exact sets, reps, and progression.
Push / Pull / Legs ×2 · 6 days/week · advanced · Full gym
01Push A
Incline Barbell Press
Upper chest
4 × 6–10
Standing Overhead Press
Shoulders
4 × 6–10
Cable Lateral Raise
Side delts
4 × 10–15
02Pull A
Reverse Pec Deck
Rear delts
4 × 10–15
03Legs A
Romanian Deadlift
Hamstrings / glutes
4 × 6–10
Standing Calf Raise
Calves
4 × 10–15
04Push B
Incline Barbell Press
Upper chest
4 × 6–10
Standing Overhead Press
Shoulders
4 × 6–10
Cable Lateral Raise
Side delts
4 × 10–15
05Pull B
Reverse Pec Deck
Rear delts
4 × 10–15
06Legs B
Romanian Deadlift
Hamstrings / glutes
4 × 6–10
Standing Calf Raise
Calves
4 × 10–15
- Each week, beat last week — one more rep, or a little more weight.
- When you hit the top of the rep range on every set, add weight next session and drop back to the bottom of the range.
- Keep 1–2 reps in the tank on most sets. Save the all-out efforts for your top set.
- Weeks 6 and 12 are deloads — same moves, lighter loads, to let growth catch up.
- Twelve weeks is one Block. At the end, you'll have the numbers to prove it.
Download GainBlocks free — it picks every weight and adjusts to how your last session went, automatically. Your plan, but live.
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