HPMP Beginner 6-Day PPL Starter Program

Welcome to your first real training plan — where you build strength, structure, and discipline. This 6-Day Push/Pull/Legs split is made for beginners, early intermediates, and anyone ready to learn proper lifting habits. It works in any gym: from free-weight setups to machine-based gyms like Planet Fitness.

You’ll train six days a week — one heavy and one light day for each movement pattern — to balance strength, volume, and recovery. Rest day can be on any day. Mine is Thursday for my schedule.

Weekly Layout

Day	Focus	Type	Muscles
Monday	Push	Heavy	Chest / Shoulders / Triceps
Tuesday	Pull	Heavy	Back / Rear Delts / Biceps
Wednesday	Legs	Heavy	Quads / Glutes / Hamstrings / Calves
Thursday	Push	Light	Control + Tempo Work
Friday	Pull	Light	Drop Sets & Pump Work
Saturday	Legs	Light	Endurance & Mobility
Sunday	Rest	Rest / Active Recovery	Stretch, Walk, Hydrate

How Each Session Flows

• Warm-Up (10–15 min): Stretch, foam roll, and perform light cardio to raise core temperature.

• Compound Lift #1: 2 warm-ups + 3–4 working sets (8–12 reps). Focus on control and full range of motion.

• Compound Lift #2: 2 warm-ups + 3 working sets. Complementary movement angle.

• Isolation Work: 2–3 exercises, 4–5 sets each (12–15 reps). Drop set final set to failure.

• Finisher: Optional tempo or slow control burnout.

• Cool Down: Stretch, foam roll, hydrate, log performance.

Example Exercise Guide

Push Day (Chest / Shoulders / Triceps)

• Flat Dumbbell Press – 3×10: Feel the stretch, control the return.

• Incline Press (Barbell or Machine) – 3×8: Upper chest focus, moderate angle.

• Lateral Raises – 4×15: Light weight, slow tempo.

• Triceps Pushdown or Skull Crushers – 3×12: Elbows locked, press with control.

Pull Day (Back / Rear Delts / Biceps)

• Lat Pulldown or Assisted Pull-Up – 4×10: Lead with elbows, not hands.

• Seated Row or Cable Row – 3×10: Squeeze shoulder blades together.

• Face Pulls – 3×15: Posture and shoulder stability.

• Bicep Curls – 3×12: Full range, control every rep.

Leg Day (Quads / Glutes / Hamstrings / Calves)

• Leg Press or Goblet Squat – 4×10: Prioritize depth and balance.

• Romanian Deadlift – 3×12: Stretch hamstrings, hinge from hips. Don’t go heavy! Stretch and squeeze with Control!

• Walking Lunges or Split Squats – 3×10/leg: Balance and stability.

• Leg Curls + Leg Extensions – 4×15 Superset.

• Calf Raises – 5×20: Full extension and squeeze.

Pre-Workout & Post-Workout Tips

Before Training: Eat a carb + protein meal 60–90 minutes before training.- Hydrate with 16–24 oz water.- Warm up thoroughly.- Visualize your first lift.

After Training: Stretch and foam roll.- Consume 25–35g of protein + carbs.- Rehydrate based on sweat loss.- Log your lifts and notes.

Supplements Simplified

Supplement	Purpose	Usage
Whey Protein	Helps meet protein goals	1–2 scoops daily if needed
Creatine Monohydrate	Boosts strength and recovery	5g daily
HPMP Vitamin Stack	Covers nutrient gaps	Once daily
Omega-3 Fish Oil	Supports joints and heart	2–3g daily with food
Electrolytes	Replaces minerals lost in sweat	1 packet during training if needed

Tracking & Progression

• Hit top of rep range twice before increasing load (2.5–5 lbs).

• Rate soreness from 1–10 to monitor volume.

• Log sets, reps, and weights each workout.

• Consistency and form are progress markers, not just numbers.

Coach’s Final Message

You’re not chasing perfection — you’re chasing progress. Show up every day, respect the form, and earn that sweat. Your body will change, but your mindset will change first. Stay humble, stay consistent, and train like someone who respects the process.

References & Inspiration

• Jeff Nippard – Science-Based Push/Pull/Legs Routine

• Renaissance Periodization – Training Volume & Recovery Principle

• HPMP Coaching Method – Discipline, Simplicity, and Results