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PPL by DS
by Swapnil R.
4 athletes joined
Program Description
Best 6day ppl split for muscle growth and strength
Program Overview
Level
Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
120 minutes
Created
Feb 23, 2024 08:10
Last Edited
May 19, 2024 07:17
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Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
5 Reps
75%
2
Lat Pulldown
3 Sets
8-12 Reps
3
Reverse Pec Deck
4 Sets
8-12 Reps
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
4
Cable Crossover
2 Sets
8-12 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
7B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Seated Calf Raise
5 Sets
8-12 Reps
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
70%
2
Lat Pulldown
3 Sets
8-12 Reps
3
Reverse Pec Deck
4 Sets
8-12 Reps
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
4
Cable Crossover
2 Sets
8-12 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
7B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 6
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Seated Calf Raise
5 Sets
8-12 Reps
Day 1
1
Deadlift (Barbell)
1 Set
5 Reps
75%
2
Lat Pulldown
3 Sets
8-12 Reps
3
Reverse Pec Deck
4 Sets
8-12 Reps
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
4
Cable Crossover
2 Sets
8-12 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
7B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Seated Calf Raise
5 Sets
8-12 Reps
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
70%
2
Lat Pulldown
3 Sets
8-12 Reps
3
Reverse Pec Deck
4 Sets
8-12 Reps
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
4
Cable Crossover
2 Sets
8-12 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
7B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 6
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Seated Calf Raise
5 Sets
8-12 Reps
Day 1
1
Deadlift (Barbell)
1 Set
5 Reps
75%
2
Lat Pulldown
3 Sets
8-12 Reps
3
Reverse Pec Deck
4 Sets
8-12 Reps
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
4
Cable Crossover
2 Sets
8-12 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
7B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Seated Calf Raise
5 Sets
8-12 Reps
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
70%
2
Lat Pulldown
3 Sets
8-12 Reps
3
Reverse Pec Deck
4 Sets
8-12 Reps
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
4
Cable Crossover
2 Sets
8-12 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
7B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 6
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Seated Calf Raise
5 Sets
8-12 Reps
Day 1
1
Deadlift (Barbell)
1 Set
5 Reps
75%
2
Lat Pulldown
3 Sets
8-12 Reps
3
Reverse Pec Deck
4 Sets
8-12 Reps
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
4
Cable Crossover
2 Sets
8-12 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
7B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Seated Calf Raise
5 Sets
8-12 Reps
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
70%
2
Lat Pulldown
3 Sets
8-12 Reps
3
Reverse Pec Deck
4 Sets
8-12 Reps
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
4
Cable Crossover
2 Sets
8-12 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
7B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 6
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Seated Calf Raise
5 Sets
8-12 Reps
Day 1
1
Deadlift (Barbell)
1 Set
5 Reps
75%
2
Lat Pulldown
3 Sets
8-12 Reps
3
Reverse Pec Deck
4 Sets
8-12 Reps
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
4
Cable Crossover
2 Sets
8-12 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
7B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Seated Calf Raise
5 Sets
8-12 Reps
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
70%
2
Lat Pulldown
3 Sets
8-12 Reps
3
Reverse Pec Deck
4 Sets
8-12 Reps
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
4
Cable Crossover
2 Sets
8-12 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
7B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 6
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Seated Calf Raise
5 Sets
8-12 Reps
Day 1
1
Deadlift (Barbell)
1 Set
5 Reps
75%
2
Lat Pulldown
3 Sets
8-12 Reps
3
Reverse Pec Deck
4 Sets
8-12 Reps
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
4
Cable Crossover
2 Sets
8-12 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
7B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Seated Calf Raise
5 Sets
8-12 Reps
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
70%
2
Lat Pulldown
3 Sets
8-12 Reps
3
Reverse Pec Deck
4 Sets
8-12 Reps
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
4
Cable Crossover
2 Sets
8-12 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
7B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 6
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Seated Calf Raise
5 Sets
8-12 Reps
Day 1
1
Deadlift (Barbell)
1 Set
5 Reps
75%
2
Lat Pulldown
3 Sets
8-12 Reps
3
Reverse Pec Deck
4 Sets
8-12 Reps
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
4
Cable Crossover
2 Sets
8-12 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
7B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Seated Calf Raise
5 Sets
8-12 Reps
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
70%
2
Lat Pulldown
3 Sets
8-12 Reps
3
Reverse Pec Deck
4 Sets
8-12 Reps
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
4
Cable Crossover
2 Sets
8-12 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
7B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 6
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Seated Calf Raise
5 Sets
8-12 Reps
Day 1
1
Deadlift (Barbell)
1 Set
5 Reps
75%
2
Lat Pulldown
3 Sets
8-12 Reps
3
Reverse Pec Deck
4 Sets
8-12 Reps
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
4
Cable Crossover
2 Sets
8-12 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
7B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Seated Calf Raise
5 Sets
8-12 Reps
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
70%
2
Lat Pulldown
3 Sets
8-12 Reps
3
Reverse Pec Deck
4 Sets
8-12 Reps
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
4
Cable Crossover
2 Sets
8-12 Reps
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
7B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
Day 6
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-12 Reps
4
Seated Calf Raise
5 Sets
8-12 Reps