PPL 6 day split - JEFIT

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PPL 6 day split - JEFIT

PPL 6 day split banner

PPL 6 day split

Cutting

Intermediate

Machine strength

Plan Details

The PPL 6 day split routine by philpeg is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

specific for personal gains

Routine detail

Mon

Boxing

Est. 92 min

1 exercise

Boxing Demonstration

Boxing

1 Set

Tue

Chest & Triceps 1

Est. 93 min

11 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 12 Reps

Dumbbell Around the World Demonstration

Dumbbell Around the World

4 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 12 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Wed

Back & Biceps 1

Est. 84 min

10 exercises

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Barbell Drag Curl Demonstration

Barbell Drag Curl

4 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 12 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

4 Sets x 12 Reps

Thu

Legs & Shoulders 1

Est. 136 min

16 exercises

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

4 Sets x 12 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

4 Sets x 12 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 12 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

4 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 12 Reps

Barbell Lateral Lunge Demonstration

Barbell Lateral Lunge

4 Sets x 12 Reps

Cable Pull Through Demonstration

Cable Pull Through

4 Sets x 12 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 12 Reps

Barbell Snatch Balance Demonstration

Barbell Snatch Balance

4 Sets x 12 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Cable Upright Row (Supine) Demonstration

Cable Upright Row (Supine)

4 Sets x 12 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

4 Sets x 12 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

4 Sets x 12 Reps

Cable External Rotation Demonstration

Cable External Rotation

4 Sets x 12 Reps

Fri

Chest & Triceps 2

Est. 87 min

11 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 12 Reps

Barbell Decline Pullover Demonstration

Barbell Decline Pullover

4 Sets x 12 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 12 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

4 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

4 Sets x 12 Reps

Bench Dip Demonstration

Bench Dip

4 Sets x 12 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Sat

Back & Biceps 2

Est. 88 min

10 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

4 Sets x 12 Reps

Barbell Row Demonstration

Barbell Row

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Barbell Incline Bench Pull Demonstration

Barbell Incline Bench Pull

4 Sets x 12 Reps

Cable One-Arm Row Demonstration

Cable One-Arm Row

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 12 Reps

Sun

Legs & Shoulders

Est. 125 min

15 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Barbell Single-Leg Squat Demonstration

Barbell Single-Leg Squat

4 Sets x 12 Reps

Barbell Zercher Squat Demonstration

Barbell Zercher Squat

4 Sets x 12 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

4 Sets x 12 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 12 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 12 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

4 Sets x 12 Reps