6 day optimal ppl
General
Intermediate
Machine strength
Plan Details
The 6 day optimal ppl routine by Bonox is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
BDR
Routine detail
Day 1
chest focus
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
2 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 12 Reps
Machine Crunch
3 Sets x 12 Reps
Day 2
Workout 2
8 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 6 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 8 Reps
Exercise not found
Hanging Leg Raise
3 Sets x 12 Reps
Exercise not found
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Day 3
quad focus
6 exercises
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Machine Crunch
3 Sets x 12 Reps
Day 4
Day 4
6 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Smith Machine Shoulder Press
2 Sets x 12 Reps
Exercise not found
Machine Fly
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 12 Reps
Day 5
midback
7 exercises
Machine Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Exercise not found
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Exercise not found
Hanging Leg Raise
3 Sets x 12 Reps
Day 6
Day 6
6 exercises
Exercise not found
Barbell Deadlift
3 Sets x 5 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
