PPL 6 Day Split

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6 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Try to get 8-10 reps of each set, go up in weight when you get 3 sets of 8-10. Alternate between push/pull/legs 1 and push/pull/legs 2.

Push 1 7 exercises, 0 min

Barbell Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Cable Incline Fly	3x10 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s

Pull 2 6 exercises, 0 min

Cable Seated Row	3x10 reps	rest: 60s
T Bar Prone Row	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Dumbbell Incline Bench Curl	3x10 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Legs 1 5 exercises, 0 min

Push 2 6 exercises, 0 min

Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Dumbbell Seated Tricep Press	3x10 reps	rest: 60s
Cable Tricep Kickback	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Push-Up	3x10 reps	rest: 60s

Pull 1 7 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
T Bar Prone Row	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x10 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s

Legs 2 6 exercises, 0 min

Smith Machine Split Squat	3x10 reps	rest: 60s
Barbell Hip Thrust	3x10 reps	rest: 60s
Dumbbell Step-Up	3x10 reps	rest: 60s
Machine Single-Leg Extension	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s