PPL 6 Days - Heavy Light
General
Intermediate
Body
Plan Details
The PPL 6 Days - Heavy Light routine by sammyp7 is a 11 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Uses a Push/ Pull Format, but upper and lower body do the inverse workout (ie. Day 1, push upper/ Pull lower)
Routine detail
Mon
PUSH
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dip
4 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Bench Plank
3 Sets
Dumbbell Incline Bench Press
4 Sets x 5 Reps
Chest Band Saws
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Leg Raise
3 Sets x 20 Reps
Tue
BW PULL XPLSV
Est. 0 min
5 exercises
Pull-Up
5 Sets x 10 Reps
Machine Inverted Row
5 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Wed
LEGS
Est. 0 min
7 exercises
Barbell Military Press
4 Sets x 5 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Single-Leg Squat
4 Sets x 5 Reps
Barbell Shrug
4 Sets x 5 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Thu
BW PUSH XPLSV
Est. 0 min
5 exercises
Push-Up
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Dumbbell Fly
5 Sets x 10 Reps
Bench Dip
5 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Fri
PULL
Est. 0 min
6 exercises
Weighted Pull-Up
4 Sets x 5 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 5 Reps
T Bar Row
4 Sets x 5 Reps
Sat
SKILLS
Est. 0 min
8 exercises
Pull-up Isometrics
4 Sets
Front Lever Pull
4 Sets x 5 Reps
Skin the cat
3 Sets x 5 Reps
Handstand hold
3 Sets
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Any
BW PULL 2
Est. 0 min
10 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Machine Inverted Row
4 Sets x 10 Reps
Pull-up Isometrics
3 Sets
Front Lever Pull
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Crunch
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Any
Muscle Up Routine
Est. 0 min
7 exercises
Pull-Up
5 Sets x 5 Reps
Dip
5 Sets x 5 Reps
Machine Inverted Row
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Deadhangs
3 Sets
Any
CORE 2
Est. 0 min
5 exercises
Air Bike
3 Sets x 20 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Ring Mountain Climbers
3 Sets
Ab Rollout w/Foam Roller
3 Sets x 5 Reps
Dragon Flag
3 Sets x 5 Reps
Any
BW PUSH 2
Est. 0 min
12 exercises
Barbell Bench Press
3 Sets x 8 Reps
Handstand Push-Up
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Scissor Kick
3 Sets x 20 Reps
Tricep Push-Up
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Ring Mountain Climbers
3 Sets
Any
CORE
Est. 0 min
5 exercises
Reverse Crunch
2 Sets x 20 Reps
Mountain Climber
2 Sets x 30 Reps
Iron Butterfly
2 Sets x 15 Reps
Crunch
2 Sets x 15 Reps
Hanging Leg Raise
2 Sets x 15 Reps
