Unleash your strength with the 6-Day PPL program, a comprehensive 12-week training plan designed for serious lifters. This program focuses on a Push-Pull-Legs split, ensuring balanced development across all major muscle groups. With six training days per week, you'll engage in a variety of exercises, from barbell bench presses to cable tricep pushdowns, all tailored to maximize your gains. Get ready to elevate your performance and transform your physique with structured workouts that challenge you every step of the way!

6-Day PPL

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Skull Crusher

Lateral Raise (Dumbbell)

Face Pull

Tricep Pushdown (Cable)

Pec Deck (Machine)

Push 

Bent Over Row (Barbell)

Lat Pulldown

Seated Row (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Cable)

Seated Row (Machine)

Bicep Curl (Machine)

Pull

Chest Press (Machine)

Rear Delt Fly (Machine)

T-Bar Row

Hammer Curl

Preacher Curl (Barbell)

Squat (Barbell)

Deadlift (Barbell)

Leg Press (45 Degrees)

Leg Extension

Lying Leg Curl

Hip Abductor (Machine)

Seated Calf Raise

Abs Crunch (Weighted)

Legs 

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Legs

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