6 Day Push/Pull/Legs (PPL) Powerbuilding Workout Split - JEFIT

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6 Day Push/Pull/Legs (PPL) Powerbuilding Workout Split - JEFIT

6 Day Push/Pull/Legs (PPL) Powerbuilding Workout Split

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6 Day Push/Pull/Legs (PPL) Powerbuilding Workout Split

AUTOPLAYAUDIO TIP

Bulking

Advanced

Machine strength

Plan Details

The 6 Day Push/Pull/Legs (PPL) Powerbuilding Workout Split routine by Justingrahamrrt is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Legs A

Est. 50 min

7 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

5 Sets x 3 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

1 Set x 8 Reps

Smith Machine Good Morning Demonstration

Smith Machine Good Morning

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

5 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

5 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

5 Sets x 10 Reps

Tue

Pull A

Est. 50 min

7 exercises

Smith Machine Deadlift Demonstration

Smith Machine Deadlift

5 Sets x 3 Reps

Smith Machine Deadlift Demonstration

Smith Machine Deadlift

1 Set x 8 Reps

Machine Assisted Chin-Up Demonstration

Machine Assisted Chin-Up

3 Sets x 8 Reps

Chest Supported Row Demonstration

Chest Supported Row

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 10 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

5 Sets x 10 Reps

Wed

Push A

Est. 51 min

7 exercises

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

5 Sets x 3 Reps

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

1 Set x 8 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

3 Sets x 8 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

5 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 10 Reps

Thu

Legs B

Est. 51 min

7 exercises

Smith Machine Front Squat Demonstration

Smith Machine Front Squat

5 Sets x 3 Reps

Smith Machine Front Squat Demonstration

Smith Machine Front Squat

1 Set x 8 Reps

Smith Machine Stiff-Leg Deadlift Demonstration

Smith Machine Stiff-Leg Deadlift

3 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

5 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

5 Sets x 10 Reps

Fri

Pull B

Est. 51 min

7 exercises

Wide-Grip Smith Machine Deadlift Demonstration

Wide-Grip Smith Machine Deadlift

5 Sets x 3 Reps

Wide-Grip Smith Machine Deadlift Demonstration

Wide-Grip Smith Machine Deadlift

1 Set x 8 Reps

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

3 Sets x 8 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

3 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

5 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

5 Sets x 10 Reps

Sat

Push B

Est. 51 min

7 exercises

Dumbbell Dublin Press Demonstration

Dumbbell Dublin Press

5 Sets x 3 Reps

Dumbbell Dublin Press Demonstration

Dumbbell Dublin Press

1 Set x 8 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

3 Sets x 8 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

5 Sets x 10 Reps