Push Pull Legs: 6-Day PPL Plan
Bulking
Intermediate
None
Plan Details
The Push Pull Legs: 6-Day PPL Plan routine by JefitTeam is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A 6-day push/pull/legs split: push (chest, shoulders, triceps), pull (back, rear delts, biceps) and legs, each done twice a week. The first three days open with a heavy compound lift for strength; the second three use more volume to build muscle. About 60 minutes a session. Mon: Push A Tue: Pull A Wed: Legs A Thu: Push B Fri: Pull B Sat: Legs B Sun: Rest Reps shown are where each range starts (for example 8 on an 8-12 exercise). Add reps until every set reaches the top of the range, then add weight: 2.5 kg / 5 lb on upper-body lifts, 5 kg / 10 lb on squats and deadlifts. Deload every 4-8 weeks with half the sets.
Routine detail
Mon
Push A
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Tue
Pull A
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Wed
Legs A
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Thu
Push B
Est. 0 min
6 exercises
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Fri
Pull B
Est. 0 min
6 exercises
Barbell Bent-Over Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Sat
Legs B
Est. 0 min
6 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
