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    6-Day PPL

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    tureckysefik44
    The document describes a 6-day push-pull-legs workout split. It recommends doing the split in the order of push-legs-pull for better upper body recovery. The split involves two push days, two legs days, and two pull days, with optional rest days after 3 or 6 consecutive training days. Each body part targets different exercises and rep ranges. The document provides example exercises for each body part and recommends tracking weights, sets and reps for progression.

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    6-Day PPL

    Uploaded by

    tureckysefik44
    31 views4 pages
    The document describes a 6-day push-pull-legs workout split. It recommends doing the split in the order of push-legs-pull for better upper body recovery. The split involves two push days, two legs days, and two pull days, with optional rest days after 3 or 6 consecutive training days. Each body part targets different exercises and rep ranges. The document provides example exercises for each body part and recommends tracking weights, sets and reps for progression.

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    6-day PPL

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    The document describes a 6-day push-pull-legs workout split. It recommends doing the split in the order of push-legs-pull for better upper body recovery. The split involves two push days, two legs days, and two pull days, with optional rest days after 3 or 6 consecutive training days. Each body part targets different exercises and rep ranges. The document provides example exercises for each body part and recommends tracking weights, sets and reps for progression.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    31 views4 pages

    6-Day PPL

    Uploaded by

    tureckysefik44
    The document describes a 6-day push-pull-legs workout split. It recommends doing the split in the order of push-legs-pull for better upper body recovery. The split involves two push days, two legs days, and two pull days, with optional rest days after 3 or 6 consecutive training days. Each body part targets different exercises and rep ranges. The document provides example exercises for each body part and recommends tracking weights, sets and reps for progression.

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    6-day PPL

    Welcome to the 6-day Push Pull Legs split, here i will explain everything that you will need to know!

    First let me tell you, how i structured this training plan.

    You can see, that there is 6 different days. Each one of them is specifically focusing on a different part
    of your body each time.

    Even though, its called push-pull-legs, i recommend you to run it in a little bit different way. The best
    approach in my opinion, would be to do: push-legs-pull. This way, you will give your upper body
    more rest between the sessions!

    Now let me show you when to take rest days, and in which order you should run this training plan.

    The order goes like this:

    PUSH1-> LEGS1-> PULL1-> PUSH2-> LEGS2-> PULL2

    You can either take the rest day after 3 days in the middle of the week, or do 6days in a row, and
    then take a one rest day.

    PUSH1-> LEGS1-> PULL1-> REST-> PUSH2-> LEGS2-> PULL2

    PUSH1-> LEGS1-> PULL1-> PUSH2-> LEGS2-> PULL2-> REST

    Help
    Always follow the order that the exercises are written in.

    Definitely use different weight for different rep ranges, you always have to adjust. For example, if you
    are doing a horizontal push for 5-8reps, you should always choose a heavier weight, than if you did it
    for 8-12reps!

    Below the name of every bodypart, you can see what type of exercise you are supposed to do, and in
    the parentheses are example exercises that you should use, you can pick any of these exercises that i
    included there, its up to you what you like, and what you have access to!

    If you need any further assistance, or if something is not clear to you, feel free to join my discord, and
    i will help you out!

    Note
    Always write down the weight, sets, and reps of the exercises that you did, so you can keep track of
    your progression, this is very important!
    PUSH1
    CHEST

    horizontal push__3sets__5-8reps__(barbell benchpress, dumbbell benchpress, weighted pushup)

    incline push__3sets__8-12reps__(barbell incline benchpress, dumbbel incline benchpress,weighted decline pushup)

    isolation__3sets__12-20reps__(dumbbel flies, cable flies)

    SHOULDERS

    overhead press__3sets__8-12reps__(standing or sitting overhead press, dumbbells or a barbell)

    lateral raise__3sets__15-20reps__(dumbbell lateral raise, cable lateral raise)

    TRICEPS

    lateral head isolation__3sets__12-15reps__(triceps pushdown, pushups, dips)

    overhead extension__3sets__12-15reps__(skull crusher, overhead triceps extension with cables or dumbbells)

    _____________________________________________________________________________________________________

    PUSH2
    SHOULDERS

    overhead press__3sets__5-8reps__(standing or sitting overhead press, dumbbells or a barbell)

    CHEST

    incline push__3sets__5-8reps__(barbell incline benchpress, dumbbel incline benchpress,weighted decline pushup)

    horizontal push__3sets__12-15reps__(barbell benchpress, dumbbell benchpress, weighted pushup)

    isolation__3sets__12-20reps__(dumbbel flies, cable flies)

    SHOULDERS

    lateral raise__3sets__15-20reps__(dumbbell lateral raise, cable lateral raise)

    TRICEPS

    lateral head isolation__3sets__12-15reps__(triceps pushdown, pushups, dips)

    overhead extension__3sets__12-15reps__(skull crusher, overhead triceps extension with cables or dumbbells)


    LEGS1
    QUADS

    squat__3sets__5-8reps__(back squat, front squat)

    isolation__3sets__12-15reps__(legpress, hack squat, leg extensions)

    HAMSTRINGS

    hip hinge movement__3sets__8-12reps__(romanian deadlift, stiff leg deadlift, good mornings)

    GLUTES

    lunges__3sets__15reps each leg__(lunges, glute kickbacks)

    HAMSTRINGS

    hamstring curl__3sets__12-15reps__(hamstring curls, nordic hamstring curls)

    CALVES

    calf raise__3sets__15-30reps__(calf raise machine, standing on a plate/stairs)

    __________________________________________________________________________________

    LEGS2
    HAMSTRINGS

    hip hinge movement__3sets__8-12reps__(romanian deadlift, stiff leg deadlift, good mornings)

    GLUTES

    hip thrust__3sets__8-12reps__(hip thrust with a barbell, hip thrust machine)

    QUADS

    squat__3sets__8-12reps__(back squat, front squat)

    isolation__3sets__12-15reps__(legpress, hack squat, leg extensions)

    CALVES

    calf raise__3sets__15-30reps__(calf raise machine, standing on a plate/stairs)


    PULL1
    BACK

    vertical pull__3sets__8-12reps__(pull up, chin up, lat pulldown machine)

    vertical pull__3sets__12-15reps__(straight arm pulldown, pullover)

    horizontal pull__3sets__8-12reps__(barbell row, dumbbel row)

    BICEPS

    normal curl__3sets__8-12reps__(barbell strict curl, ez-bar curl, dumbbell curl)

    brachialis & brachioradialis curl__3sets__12-15reps __(hammer curl, any curl with overhand grip)

    REAR DELTS

    rear delt movement__5sets__15-20reps__(rear delt fly, reverse peck deck, facepull)

    __________________________________________________________________________________

    PULL2
    BACK

    horizontal pull__3sets__5-8reps__(barbell row, dumbbel row)

    horizontal pull__3sets__8-12reps__(meadows row, seated cable row, one arm dumbbel row)

    veritcal pull__3sets__8-12reps__(pull up, chin up, lat pulldown machine)

    BICEPS

    normal curl__3sets__8-12reps__(barbell strict curl, ez-bar curl, dumbbell curl)

    peak focused curl__3sets__12-15reps__(concetration curl, preacher curl)

    REAR DELTS

    rear delt movement__5sets__15-20reps__(rear delt fly, reverse peck deck, facepull)

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