6 Day Split: PPL Workout JHK
Bulking
Advanced
None
Plan Details
The 6 Day Split: PPL Workout JHK routine by JasonB1975 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a 6-day Split Training Program. The idea is to work a few body parts per workout session. The plan follows a PPL layout, meaning it's a Push, Pull and Leg workout for the first three days of the week and this is then repeated on days 4, 5 and 6. The volume and a few exercises are changed on days 4, 5 and 6. WORKOUT SCHEDULE Day 1 - Monday: Upper Body Push. 7 exercises. 63-minute training session. Day 2 - Tuesday: Upper Body Pull. 7 exercises and a 58-minute session. Day 3 - Wednesday: Legs and Abs. 9 exercises and a 73-minute session. Day 4 - Thursday: repeat day 1. Day 5 - Friday: repeat day 2. Day 6 - Saturday: repeat day 3 Day 7 - Sunday REST Follow this training program for 8 to 12 weeks depending on your needs. Increase the resistance slightly once you're able to perform more than the suggested repetitions. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Upper Push
Est. 61 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 2
Workout 2: Upper Pull
Est. 56 min
7 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Day 3
Workout 3: Legs & Abs
Est. 50 min
6 exercises
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Day 4
Workout 4: Upper Push
Est. 56 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dip
4 Sets x 6 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Day 5
Workout 5: Upper Pull
Est. 53 min
7 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Plank
3 Sets
Day 6
Workout 6: Legs & Abs
Est. 58 min
8 exercises
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
