PPL (6 Day Split)

1st Day: Push (Chest, Shoulders, Triceps)

Machine Chest Press

• Sets: 4
• Reps: 10–12
• Tip: Keep your shoulder blades firmly pressed against the bench to reduce shoulder strain and focus on your chest muscles. Avoid fully locking your elbows at the top – this helps prevent injuries.

Smith Machine Bench Press

• Sets: 4
• Reps: 8–10
• Tip: Use a moderate weight where the last two reps are challenging. Keep your core tight and lower back pressed into the bench for stability.

Machine Shoulder Press

• Sets: 3
• Reps: 10–12
• Tip: Avoid lifting your hips during the press. Maintain controlled movement throughout and avoid “jerking” the weight.

Lateral Raise Machine

• Sets: 4
• Reps: 12–15
• Tip: Keep your elbows slightly bent and avoid using momentum. Slow down the negative phase (lowering the weight) for maximum shoulder engagement.

Cable Tricep Pushdown

• Sets: 3
• Reps: 10–12
• Tip: Keep your elbows close to your body. Focus on moving only the lower part of your arms, without engaging other muscle groups.

Tricep Extension Machine

• Sets: 3
• Reps: 12–15
• Tip: Avoid using momentum. Slow down the movements, especially during the extension phase.

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2nd Day: Pull (Back, Biceps)

Lat Pulldown Machine

• Sets: 4
• Reps: 10–12
• Tip: Pull the bar down to your chest rather than behind your neck to avoid shoulder strain. Focus on engaging your back muscles, not just your arms.

Seated Row Machine

• Sets: 4
• Reps: 8–10
• Tip: Keep your back straight throughout, without leaning too far forward or backward. Slow down the negative phase for optimal muscle engagement.

T-Bar Row Machine

• Sets: 3
• Reps: 8–10
• Tip: Keep your back straight, and move your elbows close to your body. Focus the tension in the middle of your back.

Machine Bicep Curl

• Sets: 3
• Reps: 10–12
• Tip: Don’t lift the weight with momentum. Keep the movement slow and controlled, especially when lowering the weight.

Concentration Curl Machine

• Sets: 3
• Reps: 12–15
• Tip: Use a lighter weight, but focus on a full range of motion. Keep your elbow stable throughout.

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3rd Day: Legs (Quads, Hamstrings, Glutes, Calves)

Smith Machine Squat

• Sets: 4
• Reps: 8–10
• Tip: Keep your weight on your heels and avoid leaning forward. Keep your back straight, and make sure your knees don’t pass your toes.

Leg Press Machine

• Sets: 4
• Reps: 10–12
• Tip: Position your feet in the middle of the platform, keeping your back pressed against the seat. Focus on knee stability.

Leg Extension Machine

• Sets: 3
• Reps: 12–15
• Tip: Lower your legs slowly, keeping tension on your muscles.

Leg Curl Machine

• Sets: 4
• Reps: 10–12
• Tip: Keep your hips stable on the seat and avoid lifting them.

Calf Raise Machine

• Sets: 4
• Reps: 12–15
• Tip: Hold at the top for a moment to maximize calf contraction, then lower slowly.

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4th Day: Push (Chest, Shoulders, Triceps)

Machine Chest Press

• Sets: 4
• Reps: 8–10
• Tip: Focus on pushing through your chest, not your shoulders. Keep elbows slightly bent at the top to avoid injury. Slow down on the lowering phase.

Smith Machine Incline Press

• Sets: 4
• Reps: 10–12
• Tip: Set the bench at a 30-45 degree angle to target the upper chest. Avoid overusing your shoulders and keep your core stable.

Cable Lateral Raise

• Sets: 4
• Reps: 12–15
• Tip: Avoid using momentum; lift the weight slowly and with control to work your side delts fully.

Cable Front Raise

• Sets: 3
• Reps: 12–15
• Tip: Keep your back straight, perform the movement from your shoulders, and avoid leaning forward.

Dips Machine

• Sets: 3
• Reps: 10–12
• Tip: Keep your elbows close to your body. Focus on using your triceps and avoid leaning forward too much.

Cable Overhead Triceps Extension

• Sets: 4
• Reps: 10–12
• Tip: Engage your core for stability. Keep your elbows steady without letting them flare out.

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5th Day: Pull (Back, Biceps)

Wide-Grip Lat Pulldown

• Sets: 4
• Reps: 8–10
• Tip: Pull the bar to your chest, not behind your neck. Keep your back straight and focus on squeezing your shoulder blades.

Seated Cable Row

• Sets: 4
• Reps: 10–12
• Tip: Perform the movement slowly and with control, avoiding momentum. Keep your back straight.

Assisted Pull-Up Machine

• Sets: 3
• Reps: 8–10
• Tip: If you can’t do a full pull-up, use the assistance of the machine. Keep your core tight and target your back.

Reverse Grip Row Machine

• Sets: 3
• Reps: 8–10
• Tip: With a reverse grip, you’ll engage your biceps and lower back more. Slow down the lowering phase for optimal growth.

Cable Bicep Curl

• Sets: 4
• Reps: 10–12
• Tip: Keep your elbows close to your body, avoiding movement forward. Engage only your biceps.

Cable Hammer Curl

• Sets: 3
• Reps: 10–12
• Tip: Keep your palms facing each other (hammer grip) to engage your forearms as well.

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6th Day: Legs (Quads, Hamstrings, Glutes, Calves)

Hack Squat Machine

• Sets: 4
• Reps: 8–10
• Tip: Ensure your knees don’t pass your toes. Keep your hips in line with your shins to work your quads and glutes effectively.

Leg Press Machine

• Sets: 4
• Reps: 10–12
• Tip: Keep your feet shoulder-width apart and avoid allowing your knees to cave in or out. Keep your back stable against the seat.

Leg Extension Machine

• Sets: 4
• Reps: 12–15
• Tip: Perform the extension slowly to fully engage your quadriceps. Avoid sudden movements and keep control.

Seated Leg Curl Machine

• Sets: 4
• Reps: 10–12
• Tip: Engage your core for stability. Focus on your hamstrings, and avoid using momentum.

Standing Calf Raise Machine

• Sets: 4
• Reps: 12–15
• Tip: Hold the top position briefly for maximum contraction, then lower slowly through the full range.

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7th Day : Rest

Go for a light walk and take it easy for the day!

Day 1: Push (Chest, Shoulders, Triceps)

Machine Chest Press

• Sets: 4
• Reps: 6–8 (increase the weight compared to last week)
• Tip: Focus on engaging your chest, not your shoulders. Try to slow down on the negative phase of the movement when lowering the weight.

Smith Machine Incline Press

• Sets: 4
• Reps: 8–10
• Tip: Since the upper chest is harder to develop, increase the load but don’t sacrifice form. Squeeze your chest at the end of each rep.

Cable Lateral Raise

• Sets: 4
• Reps: 12–15
• Tip: Increase the weight compared to last week, but keep control. On the last rep, hold the weight in the top position for 1–2 seconds.

Cable Front Raise

• Sets: 3
• Reps: 10–12
• Tip: Try using heavier weights, but avoid swinging. Keep your core stable.

Dips Machine

• Sets: 4
• Reps: 8–10
• Tip: To improve triceps engagement, increase the weight but keep full control. Hold briefly at the bottom of the movement.

Cable Overhead Triceps Extension

• Sets: 4
• Reps: 8–10
• Tip: Increase the weight, but ensure your elbows remain stable. Fully extend your arms at the end to maximize triceps activation.

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Day 2: Pull (Back, Biceps)

Wide-Grip Lat Pulldown

• Sets: 4
• Reps: 6–8 (increase weight)
• Tip: Squeeze your shoulder blades together on each rep. Keep the movement close to your chest.

Seated Cable Row

• Sets: 4
• Reps: 10–12
• Tip: Along with increasing weight, focus on full range of motion. Keep your elbows close to your body.

Assisted Pull-Up Machine

• Sets: 4
• Reps: 8–10
• Tip: If last week felt easy, reduce the assistance or slow down the movement.

Reverse Grip Row Machine

• Sets: 3
• Reps: 8–10
• Tip: For increased load on your biceps and lower back, increase the weight, but keep the movement precise and controlled.

Cable Bicep Curl

• Sets: 4
• Reps: 8–10
• Tip: Increase weight, but avoid swinging. Keep your elbows stable.

Cable Hammer Curl

• Sets: 4
• Reps: 8–10
• Tip: Use heavier weights, but maintain control throughout the movement.

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Day 3: Legs (Quadriceps, Hamstrings, Glutes, Calves)

Hack Squat Machine

• Sets: 4
• Reps: 6–8 (increase weight)
• Tip: Keep your knees stable throughout. At the end of each rep, squeeze your glutes.

Leg Press Machine

• Sets: 4
• Reps: 10–12
• Tip: Increase the weight and perform the movement slowly and with full control. Keep your back flat against the seat.

Leg Extension Machine

• Sets: 4
• Reps: 12–15
• Tip: Hold the contraction briefly at the end of each rep. Increase the weight if last week was easy.

Seated Leg Curl Machine

• Sets: 4
• Reps: 10–12
• Tip: Focus on isolating your hamstrings. Increase the weight but keep your hips stable.

Standing Calf Raise Machine

• Sets: 4
• Reps: 12–15
• Tip: Slow down the negative phase (lowering your heels). Gradually increase weight.

Seated Calf Raise Machine

• Sets: 4
• Reps: 12–15
• Tip: Focus on full range of motion. Increase the weight, but keep your technique precise.

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Day 4: Push (Chest, Shoulders, Triceps)

Machine Chest Press

• Sets: 4
• Reps: 6–8
• Tip: Increase the weight but control the movement. Lower the weight slowly.

Smith Machine Incline Press

• Sets: 4
• Reps: 8–10
• Tip: For more upper chest engagement, increase the weight and contract your chest at the end of each rep.

Cable Lateral Raise

• Sets: 4
• Reps: 12–15
• Tip: Increase the weight compared to last week, but perform the movement slowly and accurately.

Cable Front Raise

• Sets: 3
• Reps: 10–12
• Tip: Avoid using momentum; keep your torso stable.

Dips Machine

• Sets: 4
• Reps: 8–10
• Tip: Gradually increase the weight, ensuring full control.

Cable Overhead Triceps Extension

• Sets: 4
• Reps: 8–10
• Tip: Keep your elbows stable and fully extend your arms at the end of each rep.

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Day 5: Pull (Back, Biceps)

Wide-Grip Lat Pulldown

• Sets: 4
• Reps: 6–8
• Tip: Pull your shoulder blades together on each rep, engaging your chest.

Seated Cable Row

• Sets: 4
• Reps: 10–12
• Tip: Increase weight but maintain form; keep elbows close to your body.

Assisted Pull-Up Machine

• Sets: 4
• Reps: 8–10
• Tip: Reduce assistance if last week was easy, or slow down the movement.

Reverse Grip Row Machine

• Sets: 3
• Reps: 8–10
• Tip: Increase weight to load the biceps and lower back, but keep control.

Cable Bicep Curl

• Sets: 4
• Reps: 8–10
• Tip: Avoid swinging; keep elbows stable.

Cable Hammer Curl

• Sets: 4
• Reps: 8–10
• Tip: Increase the weight, but control the movement fully.

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Day 6: Legs (Quadriceps, Hamstrings, Glutes, Calves)

Hack Squat Machine

• Sets: 4
• Reps: 6–8
• Tip: Increase the weight and slow down the negative phase for added muscle tension.

Leg Press Machine

• Sets: 4
• Reps: 10–12
• Tip: Increase weight and use full range of motion. Keep your back firmly on the pad.

Leg Extension Machine

• Sets: 4
• Reps: 12–15
• Tip: Hold the contraction for a second at the end of each rep. Increase load if last week was easy.

Seated Leg Curl Machine

• Sets: 4
• Reps: 10–12
• Tip: Isolate your hamstrings and increase the weight, but keep full control.

Standing Calf Raise Machine

• Sets: 4
• Reps: 12–15
• Tip: Pause briefly at the top for max calf activation.

Seated Calf Raise Machine

• Sets: 4
• Reps: 12–15
• Tip: Increase the weight and slow down, especially on the negative phase.

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7th Day : Rest

Go for a light walk and take it easy for the day!

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Day 1: Push (Chest, Shoulders, Triceps)

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Incline Press Machine
Sets: 4
Reps: 6–8
Tip: Increase the weight compared to last week. Make sure your chest muscles activate on every rep, and squeeze your chest at the end of the movement.

Pec Deck Machine
Sets: 4
Reps: 12–15
Tip: Increase the weight based on last week’s rep range, and try to slow down the negative phase to create more tension in your chest muscles.

Cable Lateral Raise
Sets: 4
Reps: 12–15
Tip: Increase the weight compared to last week, and focus on moving through the full range of motion in every rep.

Cable Front Raise
Sets: 3
Reps: 10–12
Tip: Increase the weight but focus on performing the movement with control, rather than momentum.

Dips Machine
Sets: 4
Reps: 8–10
Tip: Increase the weight, but ensure that each movement remains controlled. Feel the triceps working on every rep.

Cable Overhead Triceps Extension
Sets: 4
Reps: 8–10
Tip: Keep your elbows stable, and fully extend your arms at the end of each rep.

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Day 2: Pull (Back, Biceps)

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Wide-Grip Lat Pulldown
Sets: 4
Reps: 6–8
Tip: Increase the weight compared to last week, and pull your shoulder blades together on each rep, pushing your chest forward.

Seated Cable Row
Sets: 4
Reps: 10–12
Tip: Increase the weight but concentrate on engaging your lower and middle back muscles, keeping the movement controlled.

Assisted Pull-Up Machine
Sets: 4
Reps: 8–10
Tip: Use less assistance compared to last week, or slow down the movement to increase muscle engagement.

Reverse Grip Row Machine
Sets: 3
Reps: 8–10
Tip: Increase the weight, but keep the movement fully controlled, especially during the negative phase.

Cable Bicep Curl
Sets: 4
Reps: 8–10
Tip: Increase the weight, but maintain control, avoiding momentum.

Cable Hammer Curl
Sets: 4
Reps: 8–10
Tip: Focus on engaging both the biceps and forearms, performing each movement with control.

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Day 3: Rest Day or Active Recovery

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Recommendation: Take a walk outdoors or do some light mobility or yoga exercises to aid recovery.

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Day 4: Push (Chest, Shoulders, Triceps)

Incline Press Machine
Sets: 4
Reps: 6–8
Tip: Continue increasing the weight from the previous week, and focus on squeezing your chest at the end of the movement.

Pec Deck Machine
Sets: 4
Reps: 12–15
Tip: Enhance chest tension by slowing down the negative phase. Try holding the position briefly at the end of each movement.

Cable Lateral Raise
Sets: 4
Reps: 12–15
Tip: Concentrate on the full range of motion and increase the weight from last week.

Cable Front Raise
Sets: 3
Reps: 10–12
Tip: Maintain stability in the shoulders as you lift.

Dips Machine
Sets: 4
Reps: 8–10
Tip: Gradually increase the weight, keeping the movement controlled.

Cable Overhead Triceps Extension
Sets: 4
Reps: 8–10
Tip: Keep your elbows stable and focus on moving through the full range of motion.

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Day 5: Pull (Back, Biceps)

Wide-Grip Lat Pulldown
Sets: 4
Reps: 6–8
Tip: Focus even more on shoulder blade engagement on each rep and increase the weight compared to last week.

Seated Cable Row
Sets: 4
Reps: 10–12
Tip: Increase the weight and slow down the negative phase of the movement.

Assisted Pull-Up Machine
Sets: 4
Reps: 8–10
Tip: Use even less assistance, and try to increase the number of reps.

Reverse Grip Row Machine
Sets: 3
Reps: 8–10
Tip: Focus on engaging both the biceps and the mid-back muscles.

Cable Bicep Curl
Sets: 4
Reps: 8–10
Tip: Increase the weight, but pay close attention to technique.

Cable Hammer Curl
Sets: 4
Reps: 8–10
Tip: Focus on engaging the biceps and forearms with each movement.

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Days 6-7: Rest Days or Active Recovery

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Recommendation: Take a walk, do some light yoga, or perform mobility exercises.

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Day 1: Push (Chest, Shoulders, Triceps)

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Incline Press Machine
Sets: 5
Reps: 6
Tip: Increase the weights from the previous week, but make sure each rep is performed fully. Keep your chest pushed outward throughout the movement.

Pec Deck Machine
Sets: 4
Reps: 10–12
Tip: Slow down the negative phase (2-3 seconds), and try holding a brief pause at the peak contraction for maximum tension.

Cable Lateral Raise
Sets: 5
Reps: 12–15
Tip: Increase the weight but make sure your shoulders remain engaged, avoiding momentum.

Cable Front Raise
Sets: 4
Reps: 10–12
Tip: Try to slow down the negative phase of the movement to increase tension on the shoulder muscles.

Dips Machine
Sets: 5
Reps: 6–8
Tip: Increase the weight from the previous week, and ensure you complete each rep with a full range of motion.

Cable Overhead Triceps Extension
Sets: 4
Reps: 8
Tip: Increase the weight and ensure your elbows remain stationary while fully extending your arms.

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Day 2: Pull (Back, Biceps)

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Wide-Grip Lat Pulldown
Sets: 5
Reps: 6
Tip: Increase the weight from the previous week, but make sure to squeeze your shoulder blades with every rep.

Seated Cable Row
Sets: 4
Reps: 8–10
Tip: Slow down the negative phase and aim to fully contract your back muscles with every rep.

Assisted Pull-Up Machine
Sets: 5
Reps: 6–8
Tip: Reduce the assistance from the machine compared to the previous week, ensuring a full range of motion.

Reverse Grip Row Machine
Sets: 4
Reps: 8
Tip: Increase the weight and ensure your biceps engage along with your back, not just the upper back.

Cable Bicep Curl
Sets: 4
Reps: 8
Tip: Increase the weight from last week, but keep the reps slow and controlled.

Cable Hammer Curl
Sets: 4
Reps: 8
Tip: Increase the weight and make sure both your biceps and forearms are evenly loaded throughout the movement.

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Day 3: Legs (Quadriceps, Hamstrings, Glutes, Calves)

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Smith Machine Squat
Sets: 5
Reps: 6
Tip: Increase the weight, but ensure your back stays straight and your knees do not go past your toes.

Leg Curl Machine
Sets: 4
Reps: 10–12
Tip: Slow down the negative phase and hold the contraction briefly at the peak of the movement.

Leg Press Machine
Sets: 5
Reps: 8
Tip: Increase the weight, but keep the movement controlled. As you bend your knees, try to keep your glutes pressed against the pad.

Smith Machine Lunges
Sets: 4
Reps: 8 (per leg)
Tip: Increase the weight, but maintain stability throughout the movement, and ensure your knee doesn’t pass your toes.

Calf Raise Machine
Sets: 5
Reps: 12–15
Tip: Slow down the negative phase, and hold the contraction briefly at the peak of the movement.

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Day 4: Push (Chest, Shoulders, Triceps)

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Incline Press Machine
Sets: 5
Reps: 6
Tip: Increase the weight and focus on keeping your chest tight with every rep.

Pec Deck Machine
Sets: 4
Reps: 10–12
Tip: Hold the peak contraction of your chest at the end of each rep for maximum tension.

Cable Lateral Raise
Sets: 5
Reps: 12–15
Tip: Keep your shoulders tight throughout and try to increase the weight from the previous week.

Cable Front Raise
Sets: 4
Reps: 10–12
Tip: Focus on engaging your shoulders and avoid using momentum during the movement.

Dips Machine
Sets: 5
Reps: 6–8
Tip: Increase the weight, ensuring that each rep is controlled and performed fully.

Cable Overhead Triceps Extension
Sets: 4
Reps: 8
Tip: Increase the weight and keep your elbows stable as you fully extend your arms.

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Day 5: Pull (Back, Biceps)

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Wide-Grip Lat Pulldown
Sets: 5
Reps: 6
Tip: Increase the weight from the previous week, but ensure that each rep is performed fully.

Seated Cable Row
Sets: 4
Reps: 8–10
Tip: Maintain a strong squeeze between your shoulder blades at the end of each rep.

Assisted Pull-Up Machine
Sets: 5
Reps: 6–8
Tip: Reduce the assistance from the machine to increase the workload.

Reverse Grip Row Machine
Sets: 4
Reps: 8
Tip: Increase the weight, but pay close attention to proper form and execution.

Cable Bicep Curl
Sets: 4
Reps: 8
Tip: Increase the weight and ensure slow, controlled reps.

Cable Hammer Curl
Sets: 4
Reps: 8
Tip: Increase the weight, and focus on evenly loading both your biceps and forearms.

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Day 6–7: Rest or Active Recovery

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Recommendation: Light walk, yoga, mobility exercises.

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