6 day PPL
General
Intermediate
Machine strength
Plan Details
The 6 day PPL routine by KonstantinosAntonopoulos is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
back/bicep/rear delt
Est. 134 min
13 exercises
Cable External Rotation
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Pull-Up
5 Sets x 60 Reps
Barbell Bent-Over Row
5 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 30 Reps
cable one arm high row
3 Sets x 24 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Day 2
chest/triceps
Est. 100 min
12 exercises
Cable External Rotation
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Upper Chest Crossover
4 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Cable High Pulley Tricep Extension
5 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Day 3
shoulders/arms
Est. 84 min
11 exercises
Dumbbell Arnold Press
3 Sets x 12 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 16 Reps
Barbell Military Press
5 Sets x 6 Reps
weight plate front rotation combo
3 Sets x 40 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 4
legs
Est. 108 min
12 exercises
Indoor Cycling
1 Set
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Bench Squat
4 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Side Step-Up
3 Sets x 20 Reps
Forward Step-Up
3 Sets x 20 Reps
Rotational Step-Up
3 Sets x 20 Reps
landmine lunge
3 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 5
back/bicep/rear delt
Est. 100 min
14 exercises
Kneeling Hip Flexor
1 Set x 16 Reps
Bodyweight Side Lunge
2 Sets x 16 Reps
Bulgarian Split Squat
2 Sets x 16 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Deadlift
6 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Day 6
chest/triceps/delts
Est. 95 min
11 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Pullover and Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
weight plate front rotation combo
3 Sets x 40 Reps
Cable Cross-Over
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
