Machine-light 6-day PPL (60 min each) — core temp

**Machine-light 6-day PPL (60 min each) — core temp** is a dynamic 5-week program designed to maximize your strength and muscle gains through a balanced push-pull-legs (PPL) split. With 6 training days each week, you'll engage in a variety of exercises targeting all major muscle groups, focusing on both compound and isolation movements. Each session is structured to last around 60 minutes, ensuring an efficient workout that fits into your busy schedule. Whether you're a seasoned lifter or just starting out, this program will help you build strength, improve your physique, and elevate your fitness level. Get ready to push your limits and achieve your goals!

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Week 1

Week 2

Week 3

Week 4

Week 5

Dead Hang

Band Pull Apart

Pull-Up (Bodyweight)

Chest Supported Row (Dumbbell)

Single Arm Row (Dumbbell)

Hammer Curl

Farmer's Walk (Weighted)

Pull A (Back heavy + LEFT row)

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Landmine Press

Overhead Extension (Dumbbell)

Push A (Chest focus + RIGHT )

Pistol Squat

Hip Bridge March

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Hanging Leg Raise

Legs A (Quads focus + core)

Pendlay Row

Single Arm Landmine Row

Seated Row (Cable)

Single Arm Farmer Carry

Pull B (Row volume + LEFT pow)

Side Plank

Overhead Press (Barbell)

Arnold Press

Shrug (Barbell)

Push B (Shoulder priority + R)

Glute Bridge (Bodyweight)

Hip Thrust (Barbell)

Pallof Press

Legs B (Ham/glute focus)

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