PPL 6 Day
General
Beginner
Machine strength
Plan Details
The PPL 6 Day routine by BarrySmith2 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Legs
Est. 50 min
7 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Any
Push A
Est. 48 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Any
Pull C
Est. 57 min
9 exercises
straight arm pulldown
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
cable rear delt cross
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Any
Pull B
Est. 48 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Any
Pull A
Est. 47 min
7 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Any
Push B
Est. 49 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
