Workout Routine

Free

6 days PPL

by Pashlya

Download free Hardy app

https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Push A

bench press

Set

Intensity

Weight

Reps

Rest time

1

65% TM

100 lbs

3

120 sec

2

65% TM

100 lbs

3

120 sec

3

65% TM

100 lbs

3

120 sec

4

65% TM

100 lbs

3

120 sec

5

65% TM

100 lbs

3

120 sec

6

65% TM

100 lbs

8 +

amrap

120 sec

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

60 sec

2

–

–

8

60 sec

3

–

–

7

60 sec

dip

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

60 sec

2

–

–

10

60 sec

3

–

–

10

60 sec

fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

30 sec

2

–

–

10

30 sec

3

–

–

10

30 sec

4

–

–

10

30 sec

5

–

–

10

30 sec

triceps extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

30 sec

2

–

–

10

30 sec

3

–

–

10

30 sec

4

–

–

10

30 sec

5

–

–

10

30 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

15 sec

2

–

–

10

15 sec

3

–

–

10

15 sec

4

–

–

10

15 sec

5

–

–

10

15 sec

Abs Curls

Set

Reps

Rest time

1

15

30 sec

2

15

30 sec

3

15

30 sec

Pull A

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

3

120 sec

2

–

–

3

120 sec

3

–

–

3

120 sec

4

–

–

3

120 sec

5

–

–

3

120 sec

6

–

–

8 +

amrap

120 sec

Legs A

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

3

120 sec

2

–

–

3

120 sec

3

–

–

3

120 sec

4

–

–

3

120 sec

5

–

–

3

120 sec

6

–

–

3 +

amrap

120 sec

Hyperextensions

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

30 sec

2

–

–

10

30 sec

3

–

–

10

30 sec

4

–

–

10

30 sec

5

–

–

10

30 sec

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

60 sec

2

–

–

10

60 sec

3

–

–

10

60 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

30 sec

2

–

–

10

30 sec

3

–

–

10

30 sec

4

–

–

10

30 sec

5

–

–

10

30 sec

Scissors

Set

Reps

Rest time

1

15

30 sec

2

15

30 sec

3

15

30 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

15 sec

2

–

–

10

15 sec

3

–

–

10

15 sec

4

–

–

10

15 sec

5

–

–

10

15 sec

Pull B

clean

Set

Intensity

Weight

Reps

Rest time

1

–

–

3

120 sec

2

–

–

3

120 sec

3

–

–

3

120 sec

4

–

–

3

120 sec

5

–

–

3

120 sec

6

–

–

5 +

amrap

120 sec

pullup

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

60 sec

2

–

–

5

60 sec

3

–

–

5

60 sec

4

–

–

5

60 sec

5

–

–

5

60 sec

bent over row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

60 sec

2

–

–

10

60 sec

3

–

–

10

60 sec

seated incline curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

30 sec

2

–

–

10

30 sec

3

–

–

10

30 sec

4

–

–

10

30 sec

5

–

–

10

30 sec

single arm row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

30 sec

2

–

–

10

30 sec

3

–

–

10

30 sec

4

–

–

10

30 sec

5

–

–

10

30 sec

v-ups

Set

Reps

Rest time

1

15

30 sec

2

15

30 sec

3

15

30 sec

Reverse fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

15 sec

2

–

–

10

15 sec

3

–

–

10

15 sec

4

–

–

10

15 sec

5

–

–

10

15 sec

Push B

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Legs B

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec