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6 sessions as published · ~65 min each
Workout template · Fat Loss · Push / Pull / Legs

PPL for Fat Loss

PPL for fat loss is a knife's edge — six sessions is often too much recovery to ask of a body in a deficit. This template runs on a rotating 5-day pattern with tightened rest and a single cardio finisher.

Days / week
6
Session
~65 min
Split
Push / Pull / Legs
Calories
300–500 kcal deficit

The week at a glance

Push day trains everything that presses. Pull day trains everything that pulls. Leg day trains everything below the belt. Nothing overlaps day-to-day.

Day 1 — Push
Chest, shoulders, triceps
Day 2 — Pull
Back, rear delts, biceps
Day 3 — Legs + Z2
Quads, hamstrings, calves + 15 min Z2
Day 4 — Push
Overhead-first rotation
Day 5 — Pull
Vertical-first rotation
Day 6 — Legs (light)
Optional accessory day

Why this combo works

You are eating less than you burn. The training's only job is to protect muscle so the scale drops fat, not everything.

The classic 6-day PPL was designed for hard-gaining bulkers, not people in deficit. Cutting the frequency to 5 sessions (Push-Pull-Legs-Push-Pull, rest, Legs) protects recovery without giving up per-muscle frequency.

Sessions

Sets × reps and RIR (reps in reserve) exactly as prescribed.

Template — adjust loads to you

Day 1

Push

Chest, shoulders, triceps
  1. Barbell bench3×6–8 RIR 2
  2. Incline DB press3×8–10 RIR 2
  3. Seated DB press3×8–10 RIR 2
  4. Cable lateral raise3×12 RIR 0
  5. Rope pushdown3×10–12 RIR 1
Day 2

Pull

Back, rear delts, biceps
  1. Barbell row3×6–8 RIR 2
  2. Lat pulldown3×8–10 RIR 2
  3. Chest-supported row3×10–12 RIR 1
  4. Face pull3×15 RIR 0
  5. Barbell curl3×8–10 RIR 1
Day 3

Legs + Z2

Quads, hamstrings, calves + 15 min Z2
  1. Back squat3×5–7 RIR 2
  2. Romanian deadlift3×6–8 RIR 2
  3. Leg press3×10–12 RIR 1
  4. Lying leg curl3×10 RIR 1
  5. Standing calf raise3×12 RIR 0
  6. 15-min incline walk
Day 4

Push

Overhead-first rotation
  1. Overhead press3×6–8 RIR 2
  2. Flat DB press3×8–10 RIR 2
  3. Machine chest press3×10–12 RIR 1
  4. DB lateral raise3×12 RIR 0
  5. Overhead tricep3×10–12
Day 5

Pull

Vertical-first rotation
  1. Chin-up3×AMRAP RIR 1
  2. Seal row3×8–10 RIR 2
  3. Single-arm lat pulldown3×10 RIR 1
  4. Reverse pec-deck3×15 RIR 0
  5. Hammer curl3×10
Day 6

Legs (light)

Optional accessory day
  1. Bulgarian split squat3×10/leg RIR 1
  2. Hack squat3×12 RIR 1
  3. Seated leg curl3×15 RIR 0
  4. Seated calf raise3×15 RIR 0
  5. Ab wheel3×10

Cardio & progression

Cardio
One 15-minute Z2 walk after Day 3. Skip on weeks where sleep is under 7 hours — recovery matters more than the finisher.
Progression
Double progression on compounds. Isolations: chase a rep, then chase a load. Deload every 5 weeks if working weights stall on more than one lift.

Frequently asked questions

Can I do 6 days on a fat-loss cut?

You can, but most people can't recover from it. If you're getting under 7 hours of sleep or your working sets are stalling, drop to 5 days.

How is this different from PPL for muscle gain?

Less total volume per session, rest capped at 90–120 seconds, one Z2 finisher. Compounds still at RIR 2 — grinding in a deficit is a shortcut to injury.

Should I do fasted cardio?

No meaningful fat-loss advantage. Do cardio when you have energy for it and treat it as a bonus, not a mandatory box.

Get this plan auto-adjusted to you

bodyBot.ai adapts every set, rep and rest to your recovery, equipment and week-over-week progress. This template becomes your program — not a static PDF.

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