Workout Routine

6 days PPL

by Pashlya

https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan

Workouts

Push A

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
3
120 sec
2
65% TM
3
120 sec
3
65% TM
3
120 sec
4
65% TM
3
120 sec
5
65% TM
3
120 sec
6
65% TM
8 +
amrap
120 sec

bench press

6 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
8
60 sec
3
–
–
7
60 sec

seated shoulder press

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

dip

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

fly

5 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

triceps extension

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec
3
–
–
10
15 sec
4
–
–
10
15 sec
5
–
–
10
15 sec

lateral raise

5 sets

Abs Curls

Set
Intensity
Weight
Reps
Rest time
1
15
30 sec
2
15
30 sec
3
15
30 sec

Abs Curls

3 sets

Pull A

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
120 sec
2
–
–
3
120 sec
3
–
–
3
120 sec
4
–
–
3
120 sec
5
–
–
3
120 sec
6
–
–
8 +
amrap
120 sec

deadlift

6 sets

Legs A

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
120 sec
2
–
–
3
120 sec
3
–
–
3
120 sec
4
–
–
3
120 sec
5
–
–
3
120 sec
6
–
–
3 +
amrap
120 sec

squat

6 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

Hyperextensions

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

leg curl

5 sets

Scissors

Set
Intensity
Weight
Reps
Rest time
1
15
30 sec
2
15
30 sec
3
15
30 sec

Scissors

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec
3
–
–
10
15 sec
4
–
–
10
15 sec
5
–
–
10
15 sec

calf raise

5 sets

Pull B

clean

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
120 sec
2
–
–
3
120 sec
3
–
–
3
120 sec
4
–
–
3
120 sec
5
–
–
3
120 sec
6
–
–
5 +
amrap
120 sec

clean

6 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5
60 sec
3
–
–
5
60 sec
4
–
–
5
60 sec
5
–
–
5
60 sec

pullup

5 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

bent over row

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

seated incline curl

5 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

single arm row

5 sets

v-ups

Set
Reps
Rest time
1
15
30 sec
2
15
30 sec
3
15
30 sec

v-ups

3 sets

Reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec
3
–
–
10
15 sec
4
–
–
10
15 sec
5
–
–
10
15 sec

Reverse fly

5 sets

Push B

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

Legs B

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets