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    The Original Reddit PPL (6 Day)

    Uploaded by

    Sergio
    The document outlines a 6-day workout plan with one rest day. It involves a pull, push, and legs split over the 6 training days, with each day focusing on different exercises for each muscle group. The plan is laid out in a table showing the exercises, sets, repetitions, and weights for each week over 7 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    The Original Reddit PPL (6 Day)

    Uploaded by

    Sergio
    2K views3 pages
    The document outlines a 6-day workout plan with one rest day. It involves a pull, push, and legs split over the 6 training days, with each day focusing on different exercises for each muscle group. The plan is laid out in a table showing the exercises, sets, repetitions, and weights for each week over 7 weeks.

    Original Title

    The Original Reddit PPL (6 Day) | LiftVault.com

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    The document outlines a 6-day workout plan with one rest day. It involves a pull, push, and legs split over the 6 training days, with each day focusing on different exercises for each muscle group. The plan is laid out in a table showing the exercises, sets, repetitions, and weights for each week over 7 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    2K views3 pages

    The Original Reddit PPL (6 Day)

    Uploaded by

    Sergio
    The document outlines a 6-day workout plan with one rest day. It involves a pull, push, and legs split over the 6 training days, with each day focusing on different exercises for each muscle group. The plan is laid out in a table showing the exercises, sets, repetitions, and weights for each week over 7 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7

    Set 1 2 3 4 5 6 Set 1 2 3 4 5 6 Set 1 2 3 4 5 6 Set 1 2 3 4 5 6 Set 1 2 3 4 5 6 Set 1 2 3 4 5 6 Set 1 2 3 4 5 6


    Workout Plan - 6 Days on 1 Day Off Wt. Reps Reps Reps Reps Reps Reps Wt. Reps Reps Reps Reps Reps Reps Wt. Reps Reps Reps Reps Reps Reps Wt. Reps Reps Reps Reps Reps Reps Wt. Reps Reps Reps Reps Reps Reps Wt. Reps Reps Reps Reps Reps Reps Wt. Reps Reps Reps Reps Reps Reps
    Monday Pull
    1x5+ Deadlifts
    3x8-12 Pulldowns/Pullups/Chinups
    3x8-12 Chest Supported Rows/Seated Cable Rows
    5x15-20 Face Pulls
    4x8-12 Hammer Curls
    4x8-12 Dumbbell Curls
    Tuesday Push
    4x5, 1x5+ Bench Press
    3x8-12 Overhead Press
    3x8-12 Incline Dumbbell Press
    3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
    3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
    Wednesday Legs
    2x5, 1x5+ Squat
    3x8-12 Romanian Deadlift
    3x8-12 Leg Press
    3x8-12 Leg Curls
    5x8-12 Calf Raises
    Thursday Pull
    4x5, 1x5+ Barbell rows
    3x8-12 Pulldowns/Pullups/Chinups
    3x8-12 Chest Supported Rows/Seated Cable Rows
    5x15-20 Face Pulls
    4x8-12 Hammer Curls
    4x8-12 Dumbbell Curls
    Friday Push
    4x5, 1x5+ Overhead Press
    3x8-12 Bench Press
    3x8-12 Incline Dumbbell Press
    3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
    3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
    Saturday Legs
    2x5, 1x5+ Squat
    3x8-12 Romanian Deadlift
    3x8-12 Leg Press
    3x8-12 Leg Curls
    5x8-12 Calf Raises
    Sunday Rest
    Set 1 2 3 4 5 6
    Workout Plan - 6 Days on 1 Day Off Wt. Reps Reps Reps Reps Reps Reps
    Week 1
    Monday Pull
    1x5+ Deadlifts
    3x8-12 Pulldowns/Pullups/Chinups
    3x8-12 Chest Supported Rows/Seated Cable Rows
    5x15-20 Face Pulls
    4x8-12 Hammer Curls
    4x8-12 Dumbbell Curls
    Tuesday Push
    4x5, 1x5+ Bench Press
    3x8-12 Overhead Press
    3x8-12 Incline Dumbbell Press
    3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
    3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
    Wednesday Legs
    2x5, 1x5+ Squat
    3x8-12 Romanian Deadlift
    3x8-12 Leg Press
    3x8-12 Leg Curls
    5x8-12 Calf Raises
    Thursday Pull
    4x5, 1x5+ Barbell rows
    3x8-12 Pulldowns/Pullups/Chinups
    3x8-12 Chest Supported Rows/Seated Cable Rows
    5x15-20 Face Pulls
    4x8-12 Hammer Curls
    4x8-12 Dumbbell Curls
    Friday Push
    4x5, 1x5+ Overhead Press
    3x8-12 Bench Press
    3x8-12 Incline Dumbbell Press
    3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
    3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
    Saturday Legs
    2x5, 1x5+ Squat
    3x8-12 Romanian Deadlift
    3x8-12 Leg Press
    3x8-12 Leg Curls
    5x8-12 Calf Raises
    Sunday Rest
    Week 2
    Set 1 2 3 4 5 6
    Workout Plan - 6 Days on 1 Day Off Wt. Reps Reps Reps Reps Reps Reps
    Monday Pull
    1x5+ Deadlifts
    3x8-12 Pulldowns/Pullups/Chinups
    3x8-12 Chest Supported Rows/Seated Cable Rows
    5x15-20 Face Pulls
    4x8-12 Hammer Curls
    4x8-12 Dumbbell Curls
    Tuesday Push
    4x5, 1x5+ Bench Press
    3x8-12 Overhead Press
    3x8-12 Incline Dumbbell Press
    3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
    3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
    Wednesday Legs
    2x5, 1x5+ Squat
    3x8-12 Romanian Deadlift
    3x8-12 Leg Press
    3x8-12 Leg Curls
    5x8-12 Calf Raises
    Thursday Pull
    4x5, 1x5+ Barbell rows
    3x8-12 Pulldowns/Pullups/Chinups
    3x8-12 Chest Supported Rows/Seated Cable Rows
    5x15-20 Face Pulls
    4x8-12 Hammer Curls
    4x8-12 Dumbbell Curls
    Friday Push
    4x5, 1x5+ Overhead Press
    3x8-12 Bench Press
    3x8-12 Incline Dumbbell Press
    3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
    3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
    Saturday Legs
    2x5, 1x5+ Squat
    3x8-12 Romanian Deadlift
    3x8-12 Leg Press
    3x8-12 Leg Curls
    5x8-12 Calf Raises
    Sunday Rest

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