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6 Day PPL
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 6 Day PPL routine by sargunkhurana is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
6 day ppl for bulking
Routine detail
Day 1
Push 1
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Day 2
Pull 1
Est. 0 min
8 exercises
Machine Assisted Pull-Up
3 Sets x 6 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Pullover (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 10 Reps
Day 3
Legs 1
Est. 0 min
6 exercises
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Day 4
Push 2
Est. 0 min
7 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Cable Side Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Katana Extension
3 Sets x 8 Reps
Day 5
Pull 2
Est. 0 min
7 exercises
Chin-Up (Close Grip)
3 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Day 6
Legs 2
Est. 0 min
6 exercises
Machine Leg Press
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Day 69
Full Leg Split
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Day 70
New Workout
Est. 0 min
6 exercises
Machine Bench Press
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
