6 DAY PPL WORKOUT PROGRAM

REDDIT PPL AKA

METALLICADPA PPL
Dr Workout

PULL
Deadlifts 1x5+/Barbell Rows 4x5, 1x5+ (alternate, so if you did
deadlifts on Monday, you would do rows on Thursday, and so
on)

3x8-12 Pulldowns or Pullups or Chinups

3x8-12 Seated Cable Rows or Chest Supported Rows

5x15-20 Face Pulls

4x8-12 Hammer Curls

4x8-12 Dumbbell Curls

PUSH
4x5, 1x5+ Bench Press/4x5, 1x5+ Overhead Press (alternate in
the same fashion as the rows and deadlifts)

3x8-12 Overhead Press/3x8-12 Bench Press (do the opposite

movement: if you bench pressed first, overhead press here)

3x8-12 Incline Dumbbell Press

3x8-12 Triceps Pushdowns Superset with 3x15-20 Lateral Raises

3x8-12 Overhead Triceps Extensions Superset with 3x15-20

Lateral Raises

LEGS Note:
2x5, 1x5+ Squat 6 Day Workout Format: PPLRPPL
or PPLPPLR (where R denotes a
3x8-12 Romanian Deadlift rest day)

3x8-12 Leg Press Linear Progression:

3x8-12 Leg Curls 2.5kg/5lbs for upper body

lifts (bench press, row,
5x8-12 Calf Raises overhead press)
2.5kg/5lbs for squat
5kg/10lbs for deadlifts

© Dr Workout