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PPL 6 day split
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The PPL 6 day split routine by twolve is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is for a 6 day full body split. We do legs first because we aren’t little b*****s?
Routine detail
Day 1
Pull
Est. 0 min
11 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Negative pull ups
3 Sets
Day 1
Legs
Est. 0 min
10 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Dumbbell Single-Leg Squat
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 1
Push
Est. 0 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Cable External Rotation
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 20 Reps
Dip
4 Sets x 10 Reps
Day 2
Leg
Est. 0 min
7 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 2
Push
Est. 0 min
8 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
