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6 Day Split: PPL Workout
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 6 Day Split: PPL Workout routine by dancass 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
Push
Est. 0 min
6 exercises
Barbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Incline Fly
3 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dip
3 Sets x 15 Reps
Tue
Legs (Quad)
Est. 0 min
7 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Wed
Chest + Back
Est. 0 min
7 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Thu
Delts + Arms
Est. 0 min
8 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Fri
Legs (Ham + Glute)
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Sat
Back + Bicep
Est. 0 min
7 exercises
T Bar Row
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Rear Deltoid Row
3 Sets x 15 Reps
Any
New Workout
Est. 0 min
2 exercises
Stationary Bike
3 Sets
Treadmill Running
3 Sets
