JD's 6 Day PPL Plan - JEFIT

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JD's 6 Day PPL Plan - JEFIT

JD's 6 Day PPL Plan banner

JD's 6 Day PPL Plan

AUDIO TIP

General

Intermediate

None

Plan Details

The JD's 6 Day PPL Plan routine by Jd5480 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.

This is a 6 Day PPL plan that focuses on training each body part twice a week. the second round for each body part is different exercises than the first to switch things up.

Routine detail

Mon

Chest, Shoulders, and Triceps

Est. 54 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

3 Sets x 12 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 10 Reps

Push-Up Demonstration

Push-Up

3 Sets x 25 Reps

Tue

Back, Traps, and Biceps

Est. 50 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 10 Reps

Wed

Quads, Hamstrings, and Calves

Est. 53 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Dumbbell Romanian Deadlift Demonstration

Dumbbell Romanian Deadlift

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

5 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

3 Sets x 12 Reps

Thu

Chest, Shoulders, and Triceps

Est. 53 min

7 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Arnold Press Demonstration

Dumbbell Arnold Press

3 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

3 Sets x 25 Reps

Fri

Back, Traps, and Biceps

Est. 50 min

7 exercises

Barbell Sumo Deadlift Demonstration

Barbell Sumo Deadlift

4 Sets x 6 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 12 Reps

Sat

Quads, Hamstrings, and Calves

Est. 50 min

7 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 10 Reps

Dumbbell Bulgarian Split Squat Demonstration

Dumbbell Bulgarian Split Squat

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Seated Single-Leg Calf Raise Demonstration

Machine Seated Single-Leg Calf Raise

5 Sets x 12 Reps

Box Jumps Demonstration

Box Jumps

3 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 12 Reps