Six Day PPL

Build strength and size. Just a good baseline of exercises to do if you are having trouble finding a good split. Nothing to crazy or new. Helped me gain quite a bit of size after running through it twice.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Pull-Up (Assisted)

Lat Pulldown

Leg Raise (Captain's Chair)

Lat Pulldown (Close Grip)

Seated Row (Cable)

Decline Crunch

Face Pull

T-Bar Row

Shrug (Dumbbell)

Preacher Curl (Barbell)

Bicep Curl (EZ Bar)

Pull

Incline Bench Press (Barbell)

Chest Fly (Cable)

Chest Fly (Machine)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Arnold Press

Dip (Assisted)

Tricep Rope Push Down (Cable)

Seated Dip (Machine)

Push

Bench Press (Barbell)

Incline Chest Press (Machine)

Tricep Extension (Dumbbell)

Tricep Pushdown (Cable)

Squat (Barbell)

Leg Curl

Seated Calf Raise

Hack Squat

Lying Leg Curl

Standing Calf Raise

Leg Press

Leg Extension

Legs

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