5/3/1 Push Pull Legs, 6 Days/Week - HeXaN

About HeXaN PPL▸

Six days of Kaioken: push your body to the limit with strength and volume. Push/Pull/Legs combining 5/3/1 on the main compounds with double progression on accessories. Inspired by HeXaN's methodology.

By Gravity Room

156 total workouts6 per week6-day rotation

How it works

Day structure

Pull A

maindeadlift1x5
maindeadlift1x5+
accessorylat_pulldown3x8
accessoryseated_row3x8
accessoryface_pull3x15
accessoryhammer_curl3x8
accessoryincline_curl3x8

Push A

mainbench1x5
mainbench1x5+
secondaryohp3x10
accessoryincline_db_press3x8
accessorytriceps_pushdown3x8
accessorytriceps_extension3x8
accessorylateral_raise3x15

Legs A

mainsquat1x5
mainsquat1x5+
accessorybarbell_rdl3x8
accessorybulgarian_split_squat3x8
accessorycable_pull_through3x8
accessorystanding_calf_raise5x8

Pull B

mainpullup1x5
mainpullup1x5+
accessorybent_over_row3x8
accessoryseated_row3x8
accessoryincline_row5x15
accessoryhammer_curl4x8
accessorylying_bicep_curl4x8

Push B

mainohp1x5
mainohp1x5+
secondarybench3x10
accessoryincline_db_press3x8
accessorytriceps_pushdown3x8
accessorytriceps_extension3x8
accessorylateral_raise3x15

Legs B

secondarysquat3x8
accessorydumbbell_rdl3x8
accessorybulgarian_split_squat3x8
accessoryseated_leg_curl3x8
accessorystanding_calf_raise5x8

Exercises (23)

maindeadliftSecondary

accessorylat_pulldownAccessory

accessoryseated_rowAccessory

accessoryface_pullAccessory

accessoryhammer_curlAccessory

accessoryincline_curlAccessory

mainbenchSecondary

secondaryohpSecondary

accessoryincline_db_pressAccessory

accessorytriceps_pushdownAccessory

accessorytriceps_extensionAccessory

accessorylateral_raiseAccessory

mainsquatSecondary

accessorybarbell_rdlAccessory

accessorybulgarian_split_squatAccessory

accessorycable_pull_throughAccessory

accessorystanding_calf_raiseAccessory

mainpullupSecondary

accessorybent_over_rowAccessory

accessoryincline_rowAccessory

accessorylying_bicep_curlAccessory

accessorydumbbell_rdlAccessory

accessoryseated_leg_curlAccessory

Progression rules

Keep the current weightUndefined result
Update training max by 5 kgAMRAP set >= 5 reps
Move to the next stage (fewer reps, more sets)Fail in the middle of the program
Add 2.5 kg and reset to the first stageComplete the final stage

Stages

6 stages are available if you miss the prescribed sets. Each stage adjusts the sets and reps so you can keep progressing.

Day 1/ 156

Pull A○

Program weeks (relative)

MAINdeadlift

Set	Kg	Reps	Tgt.
1	7.5		5

MAINdeadlift

Set	Kg	Reps	Tgt.
1+	7.5		5+

ACCESSORYlat_pulldown

Set	Kg	Tgt.
1	20	8
2	20	8
3	20	8

ACCESSORYseated_row

Set	Kg	Tgt.
1	20	8
2	20	8
3	20	8

ACCESSORYface_pull

Set	Kg	Tgt.
1	20	15
2	20	15
3	20	15

ACCESSORYhammer_curl

Set	Kg	Tgt.
1	5	8
2	5	8
3	5	8

ACCESSORYincline_curl

Set	Kg	Tgt.
1	5	8
2	5	8
3	5	8

Frequently asked questions

How many days a week is the HeXaN PPL program?

HeXaN PPL runs 6 days a week, training Push, Pull and Legs twice each week.

How does progression work in HeXaN PPL?

Main compound lifts progress via 5/3/1, while accessory exercises use double progression: add reps first, then weight.

What training method does HeXaN PPL use?

It combines a Push/Pull/Legs split with 5/3/1 for the main compound lifts and double progression on accessories, inspired by the HeXaN methodology.

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