PPL 6/1
General
Intermediate
Machine strength
Plan Details
The PPL 6/1 routine by jwtrxbpzc is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
POL
Routine detail
Day 1
Push (Chest)
Est. 0 min
6 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Day 2
Pull 1
Est. 0 min
6 exercises
Dumbbell Bent-Over Row
5 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Rotational Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Legs (Quads)
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Day 5
Est. 0 min
0 exercises
This day is empty
Day 6
Push (Shoulders)
Est. 0 min
7 exercises
Smith Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Day 7
Pull 2
Est. 0 min
6 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable Elevated Row
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Day 8
New Workout
Est. 0 min
0 exercises
This day is empty
Day 9
Legs (Hamstrings)
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Cable Standing Leg Curl
4 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 12 Reps
Box Jump Multiple Response
3 Sets x 12 Reps
Day 10
New Workout
Est. 0 min
0 exercises
This day is empty
