Build muscle across your entire body and carve out your core
PPL + Abs Add-On (6x/week) routine
This high-frequency training schedule for those craving real muscle size and core strength. This approach combines the classic push/pull/legs split with dedicated abdominal work to maximize both muscle growth and functional core strength. Six training days per week allow optimal volume distribution across all muscle groups while providing the attention to detail that serious lifters demand. Every session builds on the previous one, creating cumulative muscle development and robust core function.
Workout Summary
| Main goal | Muscle gain + core development |
| Workout type | Push and Pull (Push-Pull-Legs + Abs) |
| Training level | Intermediate |
| Program duration | Ongoing |
| Days per week | 6 (Mon, Tue, Wed, Thu, Fri, Sat) |
| Time per session | 60-75 minutes |
| Equipment required | Full gym or home setup with dumbbells/barbells |
| Target audience | Serious lifters, physique and aesthetics |
The gold standard for balanced physiques
Why this split is still underrated
Push-Pull-Legs isn't flashy but it works. This workout puts you through muscle group specialization sessions that maximize volume and intensity over three days, then repeats the process. The additional core sessions ensure that your midsection development keeps pace with your upper and lower body gains. By training six days a week and focusing on progressive overload, you create the perfect environment for accelerated muscle growth.
Muscle groups + abs, mapped logically across the week
Structure that supports serious growth
You'll train:
- Push (Mon & Thu): Chest, shoulders, triceps - Bench Press, Shoulder Press, Chest Press
- Pull (Tue & Fri): Back, rear delts, biceps - Bird Dog, Cable Lateral Pulldown, Kettlebell Row
- Legs (Wed & Sat): Quads, hamstrings, glutes, calves - Bodyweight Squat, Romanian Deadlift, Split Squat
- Abs (Wed & Sat): Anti-extension, Anti-rotation, Integrated strength - V-Up, Russian Twist, Mountain Climber
Push sessions prioritize compound chest development and shoulder stability, Pull sessions emphasize back thickness and width, and Legs sessions target both strength and size across all lower body muscle groups. Core sessions are integrated to provide complete midsection development.
Push - Chest, shoulders, triceps
Cat Cow Stretch
Kneeling Back Rotation Stretch
Barbell Bench Press
Seated Dumbell Shoulder Press
Dumbbell Incline Chest Press
Dumbbell Lateral Raise
Dumbbell Lying Triceps Extension
Tricep Pushdown (Cable)
Abs A - Anti-extension focus
Pull - Back, rear delts, biceps
Bird Dog
Cat Cow Stretch
Cable Bar Lateral Pulldown
Bent Over Dumbbell Row
Dumbbell Rear Fly
Barbell Curl
Dumbbell Hammer Curl
Abs B - Anti-rotation focus
Side Plank
Russian Twist
Kettlebell Russian Twist
Mountain Climber
Legs - Quads, hamstrings, glutes, calves
Low Lunge Twist
Bodyweight Squat
Barbell Squat
Dumbbell Romanian Deadlift
Bulgarian Split Squat
Lever Lying Leg Curl
Dumbbell Glute Bridge
Smith Machine Calf Raise
Abs C - Integrated strength
Built for progress
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A plan you can stick to and scale
The split structure respects your high drive. Alternating push-pull allows for recovery while maintaining training intensity. Dedicated leg sessions create overload where many routines fall short, and the added core work ensures balanced development throughout your physique. Progressive overload principles drive every session, with clear metrics for advancement and sustainable long-term development.
Frequently asked questions about the PPL + Abs Add-On (6x/week) routine
Absolutely. The structure is recovery-friendly, and ab training helps preserve muscle engagement and definition even in a deficit
Yes—especially for abs. You can rotate based on equipment or skill level. Just keep the intensity high and follow the A/B/C variation pattern.
Not if you're recovering well. Stick to the prescribed sets, focus on form, and scale reps/loads based on how you feel. You can always start with 5x/week before progressing to 6.
No problem. Shift the week or treat it as an off day. Flexibility matters more than perfection.
Three targeted sessions beat random daily crunches. They give your core time to recover, adapt, and grow—just like any other muscle group.
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