6 Day Split (PPLR)
General
Beginner
Machine strength
Plan Details
The 6 Day Split (PPLR) routine by Timberland9x is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
6 Day Split: Pull Push Legs Rest ?
Routine detail
Mon
Pull Day #1
Est. 51 min
7 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Mon
Push Day #2
Est. 48 min
7 exercises
Barbell Overhead Front Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Tue
Legs Day #3
Est. 32 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
