PPL 6 day split
Cutting
Intermediate
Machine strength
Plan Details
The PPL 6 day split routine by philpeg is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
specific for personal gains
Routine detail
Mon
Boxing
Est. 92 min
1 exercise
Boxing
1 Set
Tue
Chest & Triceps 1
Est. 93 min
11 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Around the World
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Wed
Back & Biceps 1
Est. 84 min
10 exercises
Back Hyperextension
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Drag Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Thu
Legs & Shoulders 1
Est. 136 min
16 exercises
Smith Machine Split Squat
4 Sets x 12 Reps
Smith Machine Reverse Calf Raise
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Barbell Lateral Lunge
4 Sets x 12 Reps
Cable Pull Through
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 12 Reps
Barbell Snatch Balance
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Upright Row (Supine)
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Cable Internal Rotation
4 Sets x 12 Reps
Cable External Rotation
4 Sets x 12 Reps
Fri
Chest & Triceps 2
Est. 87 min
11 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Barbell Decline Pullover
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Tricep Push-Up
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Sat
Back & Biceps 2
Est. 88 min
10 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 12 Reps
Barbell Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Barbell Incline Bench Pull
4 Sets x 12 Reps
Cable One-Arm Row
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Sun
Legs & Shoulders
Est. 125 min
15 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Single-Leg Squat
4 Sets x 12 Reps
Barbell Zercher Squat
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
