6 Day Split: PPL Workout

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7 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 6-day Split Training Program. The idea is to work a few body parts per workout session. The plan follows a PPL layout, meaning it's a Push, Pull and Leg workout for the first three days of the week and this is then repeated on days 4, 5 and 6.

The volume and a few exercises are changed on days 4, 5 and 6.

WORKOUT SCHEDULE

Day 1 - Monday: Upper Body Push. 7 exercises. 63-minute training session.

Day 2 - Tuesday: Upper Body Pull. 7 exercises and a 58-minute session.

Day 3 - Wednesday: Legs and Abs. 9 exercises and a 73-minute session.

Day 4 - Thursday: repeat day 1.

Day 5 - Friday: repeat day 2.

Day 6 - Saturday: repeat day 3

Day 7 - Sunday REST

Follow this training program for 8 to 12 weeks depending on your needs. Increase the resistance slightly once you're able to perform more than the suggested repetitions.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Workout 1: Upper Push 7 exercises, 1 hr 4 mins

Dumbbell Bench Press	4x8 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 90s
Barbell Incline Bench Press	4x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Barbell Military Press	4x8,8,6,6 reps	rest: 90s
Kettlebell Thruster	4x8,8,6,6 reps	rest: 90s
Weighted Tricep Dip	2x8,6 reps	rest: 90s

Workout 2: Upper Pull 7 exercises, 59 mins

Dumbbell One-Arm Row	4x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
T Bar Row	4x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
EZ Bar Close Grip Curl	4x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Dumbbell Hammer Curl	4x10 reps	rest: 60s

Workout 3: Legs & Abs 9 exercises, 1 hr 16 mins

Machine Leg Curl (Prone)	4x8 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
Barbell Hip Thrust	4x12,10,8,8 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Calf Press On Leg Press	4x15 reps	rest: 60s
Machine Seated Calf Raise	4x20,15,15,12 reps	rest: 60s
Machine Ab Crunch	3x12 reps	rest: 60s
Parallel Bar Hip Raise	3x10 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	4x12,10,10,8 reps	rest: 60s

Workout 4: Upper Push 7 exercises, 1 hr 3 mins

Dumbbell Fly	4x8 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 90s
Barbell Incline Bench Press	4x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 60s
Kettlebell Thruster	4x6 reps	rest: 90s
Dip	4x6 reps	rest: 90s

Workout 5: Upper Pull 7 exercises, 1 hr 2 mins

Cable Lat Pulldown (Wide Grip)	4x10,8,8,6 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 60s
T Bar Row	4x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10,10,8,8 reps	rest: 60s
EZ Bar Close Grip Curl	4x10,10,8,8 reps	rest: 60s
Barbell Curl	4x8,8,6,6 reps	rest: 60s
Dumbbell Hammer Curl	4x12,10,8,8 reps	rest: 60s

Workout 6: Legs & Abs 9 exercises, 1 hr 14 mins

Machine Leg Curl (Prone)	4x8 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
Barbell Hip Thrust	4x12,10,8,8 reps	rest: 60s
Barbell Bulgarian Split Squat	4x6 reps	rest: 60s
Calf Press On Leg Press	4x12 reps	rest: 60s
Machine Seated Calf Raise	4x15 reps	rest: 60s
Machine Ab Crunch	3x15 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	4x10 reps	rest: 60s