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Jeff PPL 6X
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Jeff PPL 6X routine by MisalPav is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Jeff's 6X PPL Customised for myself. not much changes. added abs and changed exercises according to equipment availability. Can swap exercises according to your preference.
Routine detail
Mon
Push #1
Est. 55 min
7 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
2 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Machine Fly
2 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 16 Reps
Cable Tricep Kickback
2 Sets x 12 Reps
Tue
Pull #1
Est. 57 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Rope Pullover (Supine)
2 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 12 Reps
Wed
Legs #1
Est. 72 min
10 exercises
Barbell Squat
1 Set x 4 Reps
Barbell Squat
2 Sets x 5 Reps
Trap Bar Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
2 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 12 Reps
Thu
Push #2
Est. 79 min
9 exercises
Machine Incline Chest Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Dumbbell Front Raise
2 Sets x 20 Reps
Machine Dip
1 Set x 10 Reps
Fri
Pull #2
Est. 61 min
7 exercises
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Pull-Up
1 Set x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Sat
Leg Day #2
Est. 58 min
7 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Hack Squat
4 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
