Zul’s PPL 6 - original
General
Intermediate
Machine strength
Plan Details
The Zul’s PPL 6 - original routine by antostan is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Mon
Push 1
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Dual Cable Chest Fly
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Decline Bench Leg Raise with Hip Thrust
4 Sets x 8 Reps
Tue
Pull 1
Est. 0 min
6 exercises
Pull-Up
5 Sets x 8 Reps
T Bar Row
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Wed
Legs 1
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Thu
Push 2
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Barbell Rear Delt Row
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Fri
Pull 2
Est. 0 min
6 exercises
Pull-Up
5 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Sat
Legs 2
Est. 0 min
7 exercises
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Lateral Lunge
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Reverse Crunch
4 Sets x 8 Reps
