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PPL Split
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The PPL Split routine by JacksonJames4 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push pull legs 6 day split
Routine detail
Day 8
Legs A
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 5 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 8
Pull A
Est. 0 min
5 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Smith Machine Bent-Over Row
4 Sets x 12 Reps
Day 8
Pull B
Est. 0 min
5 exercises
Machine Vertical Row (Close Grip)
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Spider Curl
4 Sets x 10 Reps
T Bar Row
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Day 8
Legs B
Est. 0 min
5 exercises
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 12 Reps
Day 8
Push A
Est. 0 min
5 exercises
Smith Machine Bench Press
4 Sets x 6,5,5,4 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Day 8
Push B
Est. 0 min
5 exercises
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
