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PPL 6x

Push / Pull / Legs — Mon to Sat, rest Sunday

MON — Push

Chest, shoulders, triceps
Flat dumbbell press3 × 6–10
Incline dumbbell press3 × 8–12
Dumbbell shoulder press3 × 8–12
Lateral raise3 × 12–20
Triceps rope pushdown2 × 10–15
French press2 × 10–15

TUE — Pull

Back, biceps
Wide-grip lat pulldown3 × 8–12
Wide-grip cable row3 × 8–12
Single-arm dumbbell row *2 × 10–15
Reverse machine fly3 × 12–20
Alternating dumbbell curl *2 × 8–12
Hammer curl2 × 10–15

WED — Legs

Quads, hamstrings, glutes, calves, abs
45° leg press3 × 6–10
Romanian deadlift3 × 8–12
Leg extension3 × 10–15
Lying leg curl3 × 10–15
Seated calf raise3 × 10–15
Floor crunch3 × 12–20

THU — Push

Chest, shoulders, triceps
Incline dumbbell press3 × 8–12
Dumbbell shoulder press3 × 8–12
Flat dumbbell fly3 × 10–15
Lateral raise3 × 12–20
French press3 × 10–15

FRI — Pull

Back, biceps
Single-arm dumbbell row *3 × 8–12
Wide-grip lat pulldown3 × 8–12
Reverse machine fly3 × 12–20
Incline dumbbell curl3 × 10–15
Hammer curl3 × 10–15

SAT — Legs

Quads, hamstrings, glutes, calves, abs
Goblet squat3 × 8–12
Romanian deadlift3 × 8–12
Reverse lunge *3 × 8–12
Lying leg curl3 × 10–15
Seated calf raise3 × 12–20
Floor crunch3 × 12–20

Training guidance