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6 Day PPL

by Hayden Z.
1 athletes joined

Program Description

Progressive overload

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 11, 2025 11:58
  • Last Edited
    Jun 18, 2025 08:41

Summary

Transform your physique with the 6 Day PPL program, a comprehensive 4-week plan designed to maximize strength and muscle gains through a structured Push-Pull-Legs split. Train six days a week, targeting different muscle groups with a variety of exercises that include dumbbell, machine, and cable movements. Each session is crafted to push your limits, ensuring you build power and endurance while keeping your workouts engaging. Get ready to elevate your training and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
7 reps
RPE 9
2
Shoulder Press (Machine)
2
6 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
5 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
1
15 reps
RPE 10
6
JM Press (Smith Machine)
2
7 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
7 reps
RPE 9
2
Shoulder Press (Machine)
2
6 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
5 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
1
15 reps
RPE 10
6
JM Press (Smith Machine)
2
7 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
7 reps
RPE 9
2
Shoulder Press (Machine)
2
6 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
5 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
1
15 reps
RPE 10
6
JM Press (Smith Machine)
2
7 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
7 reps
RPE 9
2
Shoulder Press (Machine)
2
6 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
5 reps
RPE 9
4
Bench Press (Dumbbell)
3
8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
1
15 reps
RPE 10
6
JM Press (Smith Machine)
2
7 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
6 reps
RPE 9
3
Seated Row (Cable)
2
7 reps
RPE 9
4
T-Bar Row
2
5 reps
RPE 9
5
Rear Delt Fly (Cable)
2
15 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9
7
Hammer Curl (Cable)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
6 reps
RPE 9
3
Seated Row (Cable)
2
7 reps
RPE 9
4
T-Bar Row
2
5 reps
RPE 9
5
Rear Delt Fly (Cable)
2
15 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9
7
Hammer Curl (Cable)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
6 reps
RPE 9
3
Seated Row (Cable)
2
7 reps
RPE 9
4
T-Bar Row
2
5 reps
RPE 9
5
Rear Delt Fly (Cable)
2
15 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9
7
Hammer Curl (Cable)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
6 reps
RPE 9
3
Seated Row (Cable)
2
7 reps
RPE 9
4
T-Bar Row
2
5 reps
RPE 9
5
Rear Delt Fly (Cable)
2
15 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
6 reps
RPE 9
7
Hammer Curl (Cable)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8 reps
RPE 9
2
Seated Hamstring Curl
2
6 reps
RPE 9
3
Hack Squat
2
5 reps
RPE 9
4
Leg Press (45 Degrees)
2
6 reps
RPE 9
5
Leg Extension
2
12 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 9
7
Back Extension
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8 reps
RPE 9
2
Seated Hamstring Curl
2
6 reps
RPE 9
3
Hack Squat
2
5 reps
RPE 9
4
Leg Press (45 Degrees)
2
6 reps
RPE 9
5
Leg Extension
2
12 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 9
7
Back Extension
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8 reps
RPE 9
2
Seated Hamstring Curl
2
6 reps
RPE 9
3
Hack Squat
2
5 reps
RPE 9
4
Leg Press (45 Degrees)
2
6 reps
RPE 9
5
Leg Extension
2
12 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 9
7
Back Extension
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8 reps
RPE 9
2
Seated Hamstring Curl
2
6 reps
RPE 9
3
Hack Squat
2
5 reps
RPE 9
4
Leg Press (45 Degrees)
2
6 reps
RPE 9
5
Leg Extension
2
12 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 9
7
Back Extension
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9
2
Bench Press (Smith Machine)
2
5 reps
RPE 9
3
Chest Fly (Machine)
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
7 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
6 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9
2
Bench Press (Smith Machine)
2
5 reps
RPE 9
3
Chest Fly (Machine)
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
7 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
6 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9
2
Bench Press (Smith Machine)
2
5 reps
RPE 9
3
Chest Fly (Machine)
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
7 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
6 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9
2
Bench Press (Smith Machine)
2
5 reps
RPE 9
3
Chest Fly (Machine)
2
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
7 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
6 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
12 reps
RPE 9
2
Chest Supported Row (Machine)
2
6 reps
RPE 9
3
Single Arm Row (Cable)
2
7 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Rear Delt Fly (Machine)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
12 reps
RPE 9
2
Chest Supported Row (Machine)
2
6 reps
RPE 9
3
Single Arm Row (Cable)
2
7 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Rear Delt Fly (Machine)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
12 reps
RPE 9
2
Chest Supported Row (Machine)
2
6 reps
RPE 9
3
Single Arm Row (Cable)
2
7 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Rear Delt Fly (Machine)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
12 reps
RPE 9
2
Chest Supported Row (Machine)
2
6 reps
RPE 9
3
Single Arm Row (Cable)
2
7 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6 reps
RPE 9
5
Rear Delt Fly (Machine)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
7
Bicep Curl (Cable)
2
6 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 9
2
Seated Hamstring Curl
2
8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
7 reps
RPE 9
4
Leg Press (45 Degrees)
2
8 reps
RPE 9
5
Single Leg Extensions
2
8 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
7
Calf Raise (Leg Press)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 9
2
Seated Hamstring Curl
2
8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
7 reps
RPE 9
4
Leg Press (45 Degrees)
2
8 reps
RPE 9
5
Single Leg Extensions
2
8 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
7
Calf Raise (Leg Press)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 9
2
Seated Hamstring Curl
2
8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
7 reps
RPE 9
4
Leg Press (45 Degrees)
2
8 reps
RPE 9
5
Single Leg Extensions
2
8 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
7
Calf Raise (Leg Press)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 9
2
Seated Hamstring Curl
2
8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
2
7 reps
RPE 9
4
Leg Press (45 Degrees)
2
8 reps
RPE 9
5
Single Leg Extensions
2
8 reps
RPE 9
6
Hip Adductor (Machine)
2
6 reps
RPE 9
7
Calf Raise (Leg Press)
3
12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
7 Reps
@9
2
Shoulder Press (Machine)
2 Sets
6 Reps
@9
3
Incline Bench Press (Smith Machine)
3 Sets
5 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
8 Reps
@9
5
One Arm Lateral Raise (Cable)
1 Set
15 Reps
@10
6
JM Press (Smith Machine)
2 Sets
7 Reps
@9
7
V-Handle Tricep Pushdown (Cable)
2 Sets
6 Reps
@9
Day 2
1
Lat Prayer
2 Sets
8 Reps
@9
2
Lat Pulldown (Neutral Grip)
2 Sets
6 Reps
@9
3
Seated Row (Cable)
2 Sets
7 Reps
@9
4
T-Bar Row
2 Sets
5 Reps
@9
5
Rear Delt Fly (Cable)
2 Sets
15 Reps
@9
6
Preacher Curl (Dumbbell)
2 Sets
6 Reps
@9
7
Hammer Curl (Cable)
2 Sets
8 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
@9
2
Bench Press (Smith Machine)
2 Sets
5 Reps
@9
3
Chest Fly (Machine)
2 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
2 Sets
7 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
6 Reps
@9
7
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@9
Day 5
1
Wide Grip Pull-Up
2 Sets
12 Reps
@9
2
Chest Supported Row (Machine)
2 Sets
6 Reps
@9
3
Single Arm Row (Cable)
2 Sets
7 Reps
@9
4
Seated Wide-Grip Row (Cable)
2 Sets
6 Reps
@9
5
Rear Delt Fly (Machine)
2 Sets
12 Reps
@9
6
Incline Curl (Dumbbell)
2 Sets
8 Reps
@9
7
Bicep Curl (Cable)
2 Sets
6 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@9
2
Seated Hamstring Curl
2 Sets
8 Reps
@9
3
Bulgarian Split Squat (Barbell)
2 Sets
7 Reps
@9
4
Leg Press (45 Degrees)
2 Sets
8 Reps
@9
5
Single Leg Extensions
2 Sets
8 Reps
@9
6
Hip Adductor (Machine)
2 Sets
6 Reps
@9
7
Calf Raise (Leg Press)
3 Sets
12 Reps
@9
Day 3
1
Hip Adductor (Machine)
2 Sets
8 Reps
@9
2
Seated Hamstring Curl
2 Sets
6 Reps
@9
3
Hack Squat
2 Sets
5 Reps
@9
4
Leg Press (45 Degrees)
2 Sets
6 Reps
@9
5
Leg Extension
2 Sets
12 Reps
@9
6
Calf Raise (Machine)
3 Sets
12 Reps
@9
7
Back Extension
2 Sets
8 Reps
@9