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6 Day PPL
AUTOPLAYAUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 6 Day PPL routine by HaydenMoon is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Push Day 1
Est. 52 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Tue
Pull Day 1
Est. 59 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Leverage Machine High Row
2 Sets x 8 Reps
Machine Seated Row
2 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Wed
Leg Day 2
Est. 44 min
8 exercises
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Machine Hip Abduction
2 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Thu
Push Day 2
Est. 54 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Fri
Pull Day 2
Est. 54 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Sun
Leg Day 1
Est. 56 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 9 Reps
Machine Leg Extension
3 Sets x 9 Reps
Machine Calf Raise
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Machine Hip Abduction
2 Sets x 8 Reps
Machine Hip Adduction
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Any
Machine Push Day
Est. 52 min
8 exercises
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
