Workout Routine

Free

Kronks 6 Day PPL

by bradnbutter

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Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Push

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

incline bench press

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

bench press

2×12

Cable Incline Flies

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

Cable Incline Flies

2×15

Cable Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

Cable Dips

3×20

Cable Side Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
100 sec

Cable Side Lateral Raise

2×15

Tricep Pushdown/Overhead Super Set

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

Tricep Pushdown/Overhead Super Set

2×15

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
90 sec
2
–
–
15 +
amrap
90 sec

cable kickback

2×15+

Pull

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

close grip lat pulldown

2×15

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

lat pulldown

2×15

Chest Support Seated Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

Chest Support Seated Rows

2×12

Straight Arm Pull Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
10
60 sec

Straight Arm Pull Down

3 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

Rear Delt Fly

2×15

Unilateral Shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

Unilateral Shrugs

2×20

Ez-Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

Ez-Bar Curl

2×15

Single-Arm Dumbbell Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

Single-Arm Dumbbell Preacher Curl

2×15

Legs

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec

Hack Squat

2×12

Leg Press (Low Narrow Feet)

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
120 sec
2
–
–
20
120 sec
3
–
–
20
120 sec

Leg Press (Low Narrow Feet)

3×20

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

leg extension

3×15

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
15
100 sec

romanian deadlift

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

calf raise

3×15

Push 2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
180 sec
2
65% 1RM
100 lbs
12
180 sec
3
65% 1RM
100 lbs
12
180 sec

incline bench press

3 sets

Seated Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

Seated Shoulder Press

2×15

Crucifix Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

Crucifix Lateral Raise

2×15

Single Arm Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec

Single Arm Chest Fly

2×20

Dumbbell Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20 +
amrap
45 sec
2
–
–
15 +
amrap
45 sec

Dumbbell Lateral Raise

2 sets

Single-Arm Cable Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec

Single-Arm Cable Tricep Extension

2×20

Rope Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

Rope Tricep Extension

2×15

Pull 2

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
12
100 sec

bent over row

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

lat pulldown

3×15

seated cable row (Wide Grip)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

seated cable row (Wide Grip)

2×15

Face Pull (Omni Direction)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Face Pull (Omni Direction)

3×15

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec

Rear Delt Fly

2×20

Ez-Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

Ez-Bar Curl

2×12

Cable Bicep Curls (behind body)

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec

Cable Bicep Curls (behind body)

2×20

Legs 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
5
100 sec
3
–
–
8
100 sec

deadlift

3 sets

Leg Press (High Narrow Feet)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

Leg Press (High Narrow Feet)

2×15

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

hip thrust

2×15

Lying Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

Lying Hamstring Curl

2×12

Lying Hamstring Curl/Leg Extension SS

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

Lying Hamstring Curl/Leg Extension SS

4×20

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

calf raise

3×15

Abs

Lumberjacks

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

Lumberjacks

2×15

hanging leg raises

Set
Reps
Rest time
1
15
90 sec
2
15
90 sec

hanging leg raises

2×15

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

Cable crunch

2×15