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6 Day Split: PPL Workout
Bulking
Advanced
None
Plan Details
The 6 Day Split: PPL Workout routine by Wmiyake is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a 6-day Split Training Program. The idea is to work a few body parts per workout session. The plan follows a PPL layout, meaning it's a Push, Pull and Leg workout for the first three days of the week and this is then repeated on days 4, 5 and 6. The volume and a few exercises are changed on days 4, 5 and 6. WORKOUT SCHEDULE Day 1 - Monday: Upper Body Push. 7 exercises. 63-minute training session. Day 2 - Tuesday: Upper Body Pull. 7 exercises and a 58-minute session. Day 3 - Wednesday: Legs and Abs. 9 exercises and a 73-minute session. Day 4 - Thursday: repeat day 1. Day 5 - Friday: repeat day 2. Day 6 - Saturday: repeat day 3 Day 7 - Sunday REST Follow this training program for 8 to 12 weeks depending on your needs. Increase the resistance slightly once you're able to perform more than the suggested repetitions. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1: Upper Push
Est. 120 min
11 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Kettlebell Thruster
4 Sets x 8,8,6,6 Reps
Weighted Tricep Dip
2 Sets x 8,6 Reps
Rotational Crunch
4 Sets x 8 Reps
Abdominal Hip Roll
4 Sets x 8 Reps
Tue
Workout 2: Upper Pull
Est. 114 min
10 exercises
Elliptical Training
1 Set
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
EZ Bar Close Grip Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Abdominal Hip Roll
4 Sets x 8 Reps
Plank
4 Sets
Wed
Workout 3: Legs & Abs
Est. 121 min
11 exercises
Elliptical Training
1 Set
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 12,10,8,8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 20,15,15,12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Leg Raise
4 Sets x 8 Reps
Bodyweight Lunge
4 Sets x 8 Reps
Thu
Workout 4: Upper Push
Est. 128 min
12 exercises
Walking
1 Set
Dumbbell Fly
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Kettlebell Thruster
4 Sets x 6 Reps
Dip
4 Sets x 6 Reps
Mountain Climber
4 Sets x 8 Reps
Plank
4 Sets
Crunch
4 Sets x 8 Reps
Abdominal Hip Roll
4 Sets x 8 Reps
Fri
Workout 5: Upper Pull
Est. 137 min
15 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,8,8,6 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Inner Bicep Curl
4 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Machine Hammer Curl
4 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Cross Body Crunch
4 Sets x 8 Reps
Air Bike
4 Sets x 8 Reps
Sat
Workout 6: Legs & Abs
Est. 128 min
12 exercises
Elliptical Training
1 Set
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 12,10,8,8 Reps
Barbell Bulgarian Split Squat
4 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Bodyweight Squat
4 Sets x 8 Reps
Rotational Crunch
4 Sets x 8 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
