PPL 6 Day Split
General
Advanced
Machine strength
Plan Details
The PPL 6 Day Split routine by Neel12345 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Try to get 8-10 reps of each set, go up in weight when you get 3 sets of 8-10. Alternate between push/pull/legs 1 and push/pull/legs 2.
Routine detail
Day 1
Push 1
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Day 2
Pull 2
6 exercises
Cable Seated Row
3 Sets x 10 Reps
T Bar Prone Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Bench Curl
3 Sets x 10 Reps
Plank
3 Sets
Day 3
Legs 1
5 exercises
Hack Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 4
Push 2
6 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Day 5
Pull 1
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
T Bar Prone Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Day 6
Legs 2
6 exercises
Smith Machine Split Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
