6 Day PPL Split (Science-based) - JEFIT

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6 Day PPL Split (Science-based) - JEFIT

6 Day PPL Split (Science-based) banner

6 Day PPL Split (Science-based)

AUDIO TIP

Bulking

Intermediate

None

Plan Details

The 6 Day PPL Split (Science-based) routine by b0ngg0 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

A 6-day Push/Pull/Legs (PPL) split is highly effective for building muscle (hypertrophy) because it allows you to train each major muscle group twice per week, which is generally supported by research as being optimal for maximizing growth. Here is a sample 6-Day Science-Based PPL Routine with two distinct workouts for each group (A and B) to vary the stimulus and ensure balanced development.

Routine detail

Day 1

PUSH A (Strength Focus)

Est. 146 min

6 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10,8,8,8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10,8,8,8 Reps

Low to High Cable Crossover Demonstration

Low to High Cable Crossover

4 Sets x 12,10,8,8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10,8,6,6 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12,10,8,8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 2

PULL A (Back Width Focus)

Est. 168 min

8 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10,8,6,6 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 12,10,8,8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 14,12,10,10 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

4 Sets x 10,10,8,8 Reps

Barbell Bicep Drag Curl Demonstration

Barbell Bicep Drag Curl

4 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 3

LEG A (Quad Focus)

Est. 145 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12,12,10,10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12,10,8,8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 4

PUSH B (Hypertrophy Focus)

Est. 132 min

6 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 5

PULL B (Thickness/Row Focus)

Est. 131 min

6 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Chest Supported Rear Delt Row Demonstration

Chest Supported Rear Delt Row

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 6

LEG B (Hinge/Glute Focus)

Est. 131 min

6 exercises

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps

Dumbbell Bulgarian Split Squat Demonstration

Dumbbell Bulgarian Split Squat

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set