6-Day Gym Split (PPL): The Complete Guide for Fat Loss and Muscle Gain

The best 6-day PPL gym split for simultaneous fat loss and muscle gain — full exercise breakdown with sets and reps.

6-Day Gym Split (PPL): Complete Guide

Push / Pull / Legs (PPL) is the most popular and effective 6-day split. It hits every muscle twice a week — the fastest structure for simultaneous muscle gain and fat loss.

The Structure

  • Sat: Push (chest, shoulders, triceps)
  • Sun: Pull (back, biceps)
  • Mon: Legs
  • Tue: Push #2
  • Wed: Pull #2
  • Thu: Legs #2
  • Fri: Full rest

Push Day

Bench Press 4×6-8, Incline DB Press 3×8-10, OHP 3×8-10, Lateral Raise 3×12-15, Tricep Pushdown 3×10-12, Overhead Extension 3×10-12.

Pull Day

Deadlift 4×5 (day 1 only), Pull-ups 4×6-10, Barbell Row 3×8-10, Seated Row 3×10-12, Face Pull 3×15, Barbell Curl 3×8-10, Hammer Curl 3×10-12.

Legs Day

Squat 4×6-8, RDL 3×8-10, Leg Press 3×10-12, Leg Curl 3×10-12, Calf Raise 4×12-15, Plank 3×1min.

Golden Rules

  1. 10-min warm-up.
  2. Progressive overload weekly.
  3. Rest 90-180s (compound), 60-90s (isolation).
  4. Protein 2 g/kg — calculate yours.
  5. 8h sleep.

For Fat Loss

Stay 400-500 kcal below your TDEE with high protein — that's body recomposition.

MKFIT Personalizes It

Instead of a generic split, MKFIT builds a custom 6-day plan based on your level, equipment and goal.

Read More

By — founder of MKFIT and CEO of Namra Tech.