KhersieSeco's 6 day split PPL
General
Beginner
Machine strength
Plan Details
The KhersieSeco's 6 day split PPL routine by KhersieSeco is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Project Body Recomp push, pull, legs
Routine detail
Mon
PUSH DAY: CHEST, TRICEPS
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Cable Incline Fly
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Tue
PULL DAY: BACK, REAR DELTS
Est. 0 min
6 exercises
Cable Pullover (Supine)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Wed
LEG QUADS CALVES
Est. 0 min
4 exercises
Barbell Bulgarian Split Squat
4 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Thu
PUSH DAY: SHOULDERS, TRICEPS
Est. 0 min
6 exercises
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Fri
PULL DAY: BACK, BICEPS
Est. 0 min
7 exercises
Cable Rope Pullover (Supine)
4 Sets x 12 Reps
Barbell Row
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Cable Pulldown (Underhand)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Sat
LEG DAY: HAMS, GLUTES , CALVES
Est. 0 min
5 exercises
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
