The Mass Blueprint PPL
Six days of push, pull and legs with every muscle trained twice a week. A proven structure for lifters chasing maximum size.
Push A
Muscles worked: Chest, Front delts, Triceps, Side delts, Quads
- Barbell Bench Press4 sets × 6-8
- Dumbbell Incline Bench Press3 sets × 8-10
- Barbell Standing Military Press3 sets × 8-10
- Cable Middle Fly3 sets × 12-15
- Cable Pushdown3 sets × 10-12
- Lateral Raises Dumbbell4 sets × 15-20
- Stationary Exercise Bike1 sets × 15min
Pull A
Muscles worked: Lower back, Lats, Upper back, Rear delts, Biceps
- Barbell Deadlift3 sets × 5
- Pull-Up Normal Grip4 sets × 8-10
- Barbell Bent Over Row4 sets × 8-10
- Lat Pull Down Normal Grip3 sets × 10-12
- Resistance Band Face Pull3 sets × 15
- Barbell Curl3 sets × 10-12
Legs A
Muscles worked: Quads, Hamstrings, Calves, Abs
- Barbell Full Squat4 sets × 6-8
- Leg Press Machine Normal Stance3 sets × 10-12
- Barbell Romanian Deadlift3 sets × 8-10
- Lever Leg Extension3 sets × 12-15
- Lying Leg Curl Machine3 sets × 12
- Bodyweight Standing Calf Raise4 sets × 15-20
- Hanging Leg Raises3 sets × 12
Push B
Muscles worked: Chest, Front delts, Triceps, Side delts, Quads
- Barbell Incline Bench Press4 sets × 6-8
- Dumbbell Seated Shoulder Press3 sets × 8-10
- Chest Dip3 sets × 8-12
- Machine Fly3 sets × 12-15
- Barbell Lying Triceps Extension3 sets × 10-12
- Cable Lateral Raises4 sets × 15-20
- Gym Elliptical Machine Normal Speed1 sets × 15min
Pull B
Muscles worked: Lats, Upper back, Rear delts, Biceps
- Pull-Up Normal Grip4 sets × 6-8
- Cable Seated Row4 sets × 10-12
- Barbell Long Landmine Row3 sets × 8-10
- Cable Straight Arm Pulldown3 sets × 12-15
- Dumbbell Rear Lateral Raise3 sets × 15
- Dumbbell Hammer Curl3 sets × 10-12
Legs B
Muscles worked: Quads, Hamstrings, Glutes, Calves, Abs
- Barbell Front Chest Squat4 sets × 6-8
- Dumbbell Bulgarian Split Squat3 sets × 10
- Lever Leg Extension3 sets × 15
- Seated Leg Curl Machine3 sets × 12
- Barbell Hip Thrust3 sets × 10-12
- Dumbbell Seated Calf Raise4 sets × 15-20
- Cable Standing Crunch3 sets × 15
The Mass Blueprint PPL FAQ
Who is the The Mass Blueprint PPL program for?
The Mass Blueprint PPL is written for advanced lifters and runs 6 training days per week. Six days of push, pull and legs with every muscle trained twice a week. A proven structure for lifters chasing maximum size.
How many days a week is the The Mass Blueprint PPL?
6 days per week, with each session focused on specific muscle groups. Open it in the planner to see every day, exercise, set and rep.
Is the The Mass Blueprint PPL free?
Yes — The Mass Blueprint PPL is completely free to follow. You can also track your sets and reps against it in the workout logger.
Related programs
Summer Shred Split
5 days / week · Five dense, high volume sessions built to burn calories and keep muscle while you cut. Short rests keep the heart rate up.
The Fat Loss Engine
4 days / week · Two full body lifting days and two conditioning days, alternating so nothing hard lands twice in a row. The barbell keeps the muscle while the cardio widens the gap.
Zone Two and Iron
5 days / week · Most of the cardio here is easy enough to hold a conversation through, which is why it is still happening in week ten. Three short lifting days keep the muscle underneath.
Sculpted Strength for Women
4 days / week · A four day split that puts glutes first and keeps the upper body balanced. Strength work up front, shaping work to finish.
The Beginner Blueprint
3 days / week · Three simple full body sessions that teach the key lifts and build a base of strength. The ideal first plan.
Old School 5x5
3 days / week · Three days of heavy compound lifts on a simple A and B rotation. Add weight every session and get strong fast.
Free, open and shared for everyone.