Workout Routine

PPL PF 6 Day Split

by Nfaber1095

Have fun

Starting TM is 90% of 1RM.

Workouts

Pull 1

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lat pulldown

4 sets

Machine Low Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.91 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Machine Low Row

4 sets

Lower back machine (leanbacks)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Lower back machine (leanbacks)

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

hammer curl

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

preacher curl

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
15
100 sec
2
70% 1RM
15
100 sec
3
70% 1RM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 kg
Extra 3+ reps, increase 1RM by 2 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 1 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

face pull

3 sets

Pull up/Chin up alternating

Set
Intensity
Weight
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec
4
8 +
amrap
100 sec

Pull up/Chin up alternating

4 sets

bent over row

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

bent over row

4 sets

Push 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
8 +
amrap
60 sec
3
–
–
8 +
amrap
60 sec
4
–
–
6 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

incline bench press

4 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated overhead press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lateral raise

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

rear delt fly

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

overhead triceps extensions

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

skull crushers

3 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Pec Deck

4 sets

Tricep Pushdown | Rope

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Tricep Pushdown | Rope

3 sets

Dip

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

Dip

3 sets

Legs 1

Squat / Smith Machine Squat

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
70% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
3
72% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg
4
75% 1RM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Squat / Smith Machine Squat

4 sets

romanian deadlift Smith machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

romanian deadlift Smith machine

3 sets

Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Hamstring Curl

4 sets

Hamstring curl single leg

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Hamstring curl single leg

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

leg extension

4 sets

Leg extension single leg

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Leg extension single leg

4 sets

Calf Press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 kg
Extra 3+ reps, increase 1RM by 2 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Calf Press

3 sets

Adductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

Adductor Machine

3 sets

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

Abductor Machine

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

leg press

3 sets

Pull 2

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
8 +
amrap
60 sec
3
–
–
8 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

dumbbell row

4 sets

Lat pulldown plates white

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Lat pulldown plates white

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

shrug

3 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

upright row

3 sets

Cable curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
60 sec
2
–
–
8 +
amrap
60 sec
3
–
–
8 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

Cable curls

4 sets

EZ Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

EZ Bar Curl

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

face pull

3 sets

Pull up/Chin up alternating

Set
Intensity
Weight
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec

Pull up/Chin up alternating

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
8 +
amrap
60 sec
3
–
–
8 +
amrap
60 sec
4
–
–
6 +
amrap
60 sec

seated cable row

4 sets

Push 2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
6 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8
100 sec

bench press

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

seated shoulder press

3 sets

Incline fly

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

Incline fly

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

lateral raise

3 sets

tricep pushdown PF

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec
4
60% 1RM
10 +
amrap
100 sec

tricep pushdown PF

4 sets

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8
100 sec

single arm triceps extension

3 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8
100 sec

pullovers

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

face pull

3 sets

Legs 2

romanian deadlift Smith machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

romanian deadlift Smith machine

4 sets

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 +
amrap
100 sec
2
60% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 kg
Extra 3+ reps, increase TM by 2 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Abductor Machine

2 sets

Adductor Machine

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 +
amrap
100 sec
2
60% TM
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 kg
Extra 3+ reps, increase TM by 2 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Adductor Machine

2 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 kg
Extra 3+ reps, increase 1RM by 2 kg
4
70% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 kg
Extra 3+ reps, increase TM by 2 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

leg press

4 sets

Calf Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Calf Press

3 sets

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Leg Extension

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

leg curl

4 sets