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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
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Push-Up
3 Sets x 25 Reps
Tue
Back, Traps, and Biceps
Est. 50 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Wed
Quads, Hamstrings, and Calves
Est. 53 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Calf Raise
5 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Thu
Chest, Shoulders, and Triceps
Est. 53 min
7 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 25 Reps
Fri
Back, Traps, and Biceps
Est. 50 min
7 exercises
Barbell Sumo Deadlift
4 Sets x 6 Reps
T Bar Row
3 Sets x 10 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Sat
Quads, Hamstrings, and Calves
Est. 50 min
7 exercises
Machine Leg Press
4 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
5 Sets x 12 Reps
Box Jumps
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 12 Reps
