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6 day PPL split
General
Beginner
Machine strength
Plan Details
The 6 day PPL split routine by SashMaster is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
The following program can be performed with both dumbbells and kettlebells. If one of those are not available, you can use either just a pair of dumbbells or kettlebells to complete the session. There are two full body workouts in this beginner-level plan. The idea is to move through each set or pair of supersets at a fast pace to keep heart rate and respiration elevated during the workout. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Push #1
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Dip
3 Sets x 1 Reps
Day 2
Pull #1
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 1 Reps
Pull-Up
1 Set
Dumbbell Incline Curl
4 Sets x 12 Reps
EZ Bar Curl
3 Sets x 15 Reps
Day 3
Legs #1
Est. 0 min
5 exercises
Bodyweight Walking Lunge
6 Sets x 12 Reps
Barbell Romanian Deadlift
5 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
6 Sets x 12 Reps
Day 4
Push #2
Est. 0 min
6 exercises
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Push-Up
3 Sets x 1 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 5
Pull #2
Est. 0 min
7 exercises
Pull-Up
3 Sets x 1 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 12 Reps
Cable Seated Row
2 Sets x 20 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 20 Reps
Day 6
Legs #2
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 12 Reps
Machine Leg Press
2 Sets x 20 Reps
Calf Press On Leg Press
2 Sets x 20 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Day 7
New Workout
Est. 0 min
0 exercises
This day is empty
