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PF - 6d PPL
General
Beginner
Machine strength
Plan Details
The PF - 6d PPL routine by pchawla is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
PUSH A
6 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Day 2
PULL A
6 exercises
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Day 3
LEGS A
6 exercises
Machine Leg Press
4 Sets x 8 Reps
Smith Machine Front Squat
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Day 4
PUSH B
6 exercises
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Push-Up
4 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 12 Reps
Day 5
PULL B
5 exercises
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Day 6
LEGS B
6 exercises
Dumbbell Reverse Lunge
4 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
