Workout Plan

6 Day PPL Routine

DayExercise
Day 1Chest, Shoulder and Triceps
Day 2Back, Biceps and Abs
Day 3Legs
Day 4Chest, Shoulder and Triceps
Day 5Back, Biceps and Abs
Day 6Legs
Day 7OFF

3-Day PPL Routine

DayExercise
Day 1Chest, Shoulder and Triceps
Day 2Back, Biceps and Abs
Day 3Legs

Full Workout Routine

Exercises

DayExercise
Day 1Barbell bench press, Dumbbell overhead press, Dumbbell Fly, Triceps extensions, lateral raises
Day 2Bent over row, Cable Row, Biceps Curl, Hammer Curl, Reverse Fly
Day 3Front Squat, Leg Curl, Leg Extension, Calf Raise

Muscle Group

DayMuscle
Day 1Chest, Shoulder, Chest, Triceps, Shoulder
Day 2Back, Back, Bicep, Bicep, Back
Day 3Back, Leg, Leg, Leg
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