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6 Day PPL
General
Intermediate
Dumbbell
Plan Details
The 6 Day PPL routine by miloelliott64 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Leg Day - Monday
Est. 78 min
7 exercises
Barbell Squat
1 Set x 5 Reps
Barbell Good Morning
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Plank
3 Sets
Reverse Crunch
3 Sets x 20 Reps
Tue
Push Day - Tuesday
Est. 103 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dip
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Wed
Leg Day - Wednesday
Est. 88 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Plank
3 Sets
Reverse Crunch
3 Sets x 20 Reps
Thu
Pull Day - Thursday
Est. 102 min
7 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dip
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Sat
Push Day - Saturday
Est. 103 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dip
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Sun
Pull Day - Sunday
Est. 66 min
6 exercises
Barbell Deadlift
1 Set x 5 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
