Push Pull Legs for Intermediate Lifters

How intermediates should run PPL: volume, rest days, and progression without overreaching.

Overview

Intermediate PPL works when weekly sets are planned and sleep is non-negotiable. Start with five days if six feels heroic; expand when recovery is clearly there.

Weekly schedule

Day 1— Push
- Barbell or dumbbell bench press
- Overhead press
- Incline press or dips
- Lateral raises
- Triceps extension
Day 2— Pull
- Barbell or chest-supported row
- Lat pulldown or pull-up
- Seated cable row
- Face pulls
- Biceps curl
Day 3— Legs
- Squat or leg press
- Romanian deadlift
- Lunges or split squats
- Leg curl
- Calf raise
Day 4— Push (volume)
- Barbell or dumbbell bench press
- Overhead press
- Incline press or dips
- Lateral raises
- Triceps extension
Day 5— Pull + posterior chain
- Barbell or chest-supported row
- Lat pulldown or pull-up
- Seated cable row
- Romanian deadlift
- Face pulls
Day 6–7— Rest
- Walk
- Mobility

Set and rep guidance

Primary compounds: 6–12 reps for 3–4 sets. Isolation: 8–15 reps for 2–4 sets. Weekly hard sets per major muscle: roughly 10–20. Leave 1–2 reps in reserve; take the last set closer to failure on isolation work.

Progression

Wave volume slightly week to week (e.g. +1 set on lagging muscles for 2 weeks, then reset). Track top sets. Plan a lighter week every 4–6 hard weeks. Add a rep or a small load increase when you finish all sets in the target range with good form.

Who it's for

Intermediates moving up from full body or upper/lower.

FAQ

5 or 6 days?: Five is a smart intermediate default.
Exercise count?: About 4–6 hard movements per day.
When to specialize?: After the base PPL stops moving lagging muscles.

Intermediate PPL plus clearer meals — OptaFit fits the lifestyle layer.

OptaFit tools provide general estimates only. They are not medical, dietary, or fitness advice. Talk to a qualified professional before changing your diet or training.

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