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PPL full body intermittent 6 day
AUTOPLAYAUDIO TIP
General
Intermediate
Machine strength
Plan Details
The PPL full body intermittent 6 day routine by keliath is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
L Leg and shoulder
Est. 156 min
15 exercises
Barbell Squat
5 Sets x 10 Reps
Kettlebell Goblet Squat
5 Sets x 10 Reps
Barbell Bulgarian Split Squat
5 Sets x 10 Reps
Barbell Romanian Deadlift
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Machine Shoulder Press
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Cable Lateral Raise
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Dumbbell Reverse Fly
5 Sets x 10 Reps
Cable One-Arm Reverse Fly
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
V-Up
5 Sets x 10 Reps
Tue
Pull emphasis
Est. 145 min
14 exercises
Barbell Deadlift
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Machine Lat Pulldown
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Prone Incline Shrug
5 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 8 Reps
Cable Lateral Raise
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 10 Reps
EZ Bar Incline Tricep Extension
5 Sets x 10 Reps
Machine Seated Row
5 Sets x 10 Reps
Machine Incline Chest Press
5 Sets x 10 Reps
Wed
L push
Est. 112 min
11 exercises
Barbell Bench Press
5 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Machine Bench Press
5 Sets x 10 Reps
EZ Bar Incline Tricep Extension
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable One-Arm Tricep Extension
5 Sets x 10 Reps
Machine Dip
5 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Decline Crunch
5 Sets x 10 Reps
Thu
Legs emphasis
Est. 116 min
11 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Dumbbell Hammer Curl
5 Sets x 10 Reps
Cable Rope Hammer Curl
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Cable One-Arm Reverse Fly
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 8 Reps
Sat
Push emphasis
Est. 113 min
11 exercises
Cable Cross-Over
5 Sets x 10 Reps
Dumbbell Bent-Over Row
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Barbell Spider Curl
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Hack Squat
5 Sets x 10 Reps
Smith Machine Squat
5 Sets x 10 Reps
Sun
L Pull
Est. 136 min
13 exercises
Barbell Deadlift
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable One-Arm Lat Pulldown
5 Sets x 10 Reps
Machine Seated Row
5 Sets x 10 Reps
Dumbbell Pullover
5 Sets x 10 Reps
EZ Bar Curl
5 Sets x 10 Reps
Cable One-Arm Bicep Curl
5 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Cable Rope Hammer Curl
5 Sets x 10 Reps
Pull-Up
5 Sets x 10 Reps
Oblique Crunch
5 Sets x 10 Reps
Any
pelvic fix
Est. 23 min
3 exercises
Warrior Pose
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
vacuum
5 Sets x 10 Reps
Any
[2023-04-25] Workout
Est. 94 min
9 exercises
Barbell Deadlift
5 Sets x 10 Reps
Back Hyperextension
5 Sets x 10 Reps
Machine Lat Pulldown
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Cable One-Arm Seated Row
5 Sets x 10 Reps
Cable One-Arm Lat Pulldown
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
EZ Bar Incline Tricep Extension
5 Sets x 10 Reps
Dumbbell Reverse Fly
5 Sets x 10 Reps
