Workout Routine

Free

PPL PF 6 Day Split

by Nfaber1095

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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

Pull 1

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lat pulldown

4×8+

Machine Low Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Machine Low Row

4×8+

Lower back machine (leanbacks)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Lower back machine (leanbacks)

4×10+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

hammer curl

4×8+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

preacher curl

4×8+

face pull

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
15
100 sec
2
70% 1RM
31 lbs
15
100 sec
3
70% 1RM
31 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

face pull

3×15+

Pull up/Chin up alternating

Set
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec
4
8 +
amrap
100 sec

Pull up/Chin up alternating

4×8+

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
60 sec
2
–
–
8 +
amrap
60 sec
3
–
–
8 +
amrap
60 sec
4
–
–
6 +
amrap
60 sec

bent over row

4 sets

Push 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
8 +
amrap
60 sec
3
–
–
8 +
amrap
60 sec
4
–
–
6 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

incline bench press

4 sets

seated overhead press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated overhead press

3×8+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lateral raise

3×10+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

rear delt fly

3×10+

overhead triceps extensions

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

overhead triceps extensions

3×8+

skull crushers

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

skull crushers

3×8+

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Pec Deck

4 sets

Tricep Pushdown | Rope

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Tricep Pushdown | Rope

3×10+

Dip

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

Dip

3×10+

Legs 1

Squat / Smith Machine Squat

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
70 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
70% 1RM
105 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
3
72% 1RM
110 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs
4
75% 1RM
115 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Squat / Smith Machine Squat

4 sets

romanian deadlift Smith machine

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

romanian deadlift Smith machine

3×8+

Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Hamstring Curl

4×8+

Hamstring curl single leg

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Hamstring curl single leg

4×8+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

leg extension

4×8+

Leg extension single leg

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Leg extension single leg

4×8+

Calf Press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
15
100 sec
2
65% 1RM
29 lbs
15
100 sec
3
65% 1RM
29 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Calf Press

3×15+

Adductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

Adductor Machine

3×15+

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

Abductor Machine

3×15+

leg press

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

leg press

3×8+

Pull 2

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
8 +
amrap
60 sec
3
–
–
8 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 11 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

dumbbell row

4 sets

Lat pulldown plates white

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Lat pulldown plates white

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

shrug

3×10+

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

upright row

3×10+

Cable curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
60 sec
2
–
–
8 +
amrap
60 sec
3
–
–
8 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

Cable curls

4×8+

EZ Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

EZ Bar Curl

4×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

face pull

3×15+

Pull up/Chin up alternating

Set
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec

Pull up/Chin up alternating

3×8+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
8 +
amrap
60 sec
3
–
–
8 +
amrap
60 sec
4
–
–
6 +
amrap
60 sec

seated cable row

4 sets

Push 2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
6 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
8
100 sec
2
70% 1RM
18 lbs
8
100 sec
3
70% 1RM
18 lbs
8
100 sec

bench press

3×8

seated shoulder press

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

seated shoulder press

3×8+

Incline fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Incline fly

4×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

lateral raise

3×10+

tricep pushdown PF

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
100 sec
2
70% 1RM
31 lbs
10
100 sec
3
70% 1RM
31 lbs
10
100 sec
4
60% 1RM
27 lbs
10 +
amrap
100 sec

tricep pushdown PF

4×10+

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
8
100 sec
2
70% 1RM
18 lbs
8
100 sec
3
70% 1RM
18 lbs
8
100 sec

single arm triceps extension

3×8

pullovers

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
8
100 sec
2
70% 1RM
18 lbs
8
100 sec
3
70% 1RM
18 lbs
8
100 sec

pullovers

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

face pull

3×15+

Legs 2

romanian deadlift Smith machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 11 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

romanian deadlift Smith machine

4 sets

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
60% TM
24 lbs
15 +
amrap
100 sec
2
60% TM
24 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2 lbs
Extra 3+ reps, increase TM by 4 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Abductor Machine

2×15+

Adductor Machine

Set
Intensity
Weight
Reps
Rest time
1
60% TM
24 lbs
15 +
amrap
100 sec
2
60% TM
24 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2 lbs
Extra 3+ reps, increase TM by 4 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Adductor Machine

2×15+

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
8
100 sec
2
70% 1RM
31 lbs
8
100 sec
3
70% 1RM
31 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs
4
70% TM
28 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2 lbs
Extra 3+ reps, increase TM by 4 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

leg press

4 sets

Calf Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Calf Press

3×10+

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

Leg Extension

4×8+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

leg curl

4×8+