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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
4 Sets x 10,8,8,8 Reps
Barbell Bench Press
4 Sets x 10,8,8,8 Reps
Low to High Cable Crossover
4 Sets x 12,10,8,8 Reps
Dumbbell Lateral Raise
4 Sets x 10,8,6,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,8 Reps
Treadmill Running
1 Set
Day 2
PULL A (Back Width Focus)
Est. 168 min
8 exercises
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,8,6,6 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12,10,8,8 Reps
Dumbbell Shoulder Shrug
4 Sets x 14,12,10,10 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10,10,8,8 Reps
Barbell Bicep Drag Curl
4 Sets x 8 Reps
Treadmill Running
1 Set
Day 3
LEG A (Quad Focus)
Est. 145 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12,12,10,10 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Treadmill Running
1 Set
Day 4
PUSH B (Hypertrophy Focus)
Est. 132 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 5
PULL B (Thickness/Row Focus)
Est. 131 min
6 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Chest Supported Rear Delt Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 6
LEG B (Hinge/Glute Focus)
Est. 131 min
6 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
