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6-Day Intermediate PPL + Core Workout

The document outlines a 6-day intermediate push-pull-legs (PPL) workout program with a focus on strength and core exercises. Each day targets specific muscle groups, including push, pull, and legs, with detailed exercises and sets. Day 7 is designated for rest and recovery activities.

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dd8716602
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18 views1 page

6-Day Intermediate PPL + Core Workout

The document outlines a 6-day intermediate push-pull-legs (PPL) workout program with a focus on strength and core exercises. Each day targets specific muscle groups, including push, pull, and legs, with detailed exercises and sets. Day 7 is designated for rest and recovery activities.

Uploaded by

dd8716602
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd

INTERMEDIATE 6-DAY PPL + CORE PROGRAM

DAY 1 — PUSH (Chest + Shoulders + Triceps) 1. Decline Push-Ups — 4×15–20


2. Pike Push-Ups (deep) — 4×12–15 3. Wide Push-Ups — 3×20 4. Diamond
Push-Ups — 3×12–15 5. Parallel Dips — 4×10–12 Core: - Hollow Hold — 3×40
sec - Mountain Climbers — 3×40 sec

DAY 2 — PULL (Back + Biceps) 1. Pull-Ups — 4× max 2. Chin-Ups — 3×8–10


3. Australian Rows — 4×12–15 4. Reverse Snow Angels — 3×20 5. Bicep
Curls — 4×12–15 Core: - Hanging Leg Raises — 4×10–12 - Side Plank — 2×40
sec each

DAY 3 — LEGS (Strength + Hypertrophy) 1. Squats — 4×25 2. Bulgarian


Split Squats — 4×12 each leg 3. Lateral Lunges — 3×12 each side 4. Glute
Bridges — 4×20 5. Calf Raises — 4×25 Core: - Plank — 1×1:30 - Flutter
Kicks — 3×40 sec

DAY 4 — PUSH (Advanced Strength) 1. Archer Push-Ups — 4×8 each side 2.


Decline Push-Ups — 4×15 3. Explosive Push-Ups — 3×10 4. Shoulder Tap
Push-Ups — 3×15 5. Dips — 4×10 Core: - V-Ups — 4×12 - Hollow Rocks —
3×20 sec

DAY 5 — PULL (Strength + Aesthetics) 1. Pull-Ups — 5×8–12 2. Inverted


Rows — 4×12–15 3. Archer Rows — 3×8 each side 4. Chin-Ups — 3×8 5. Bicep
Curl (heavy) — 4×10–12 Core: - Hanging Leg Raises — 4×12 - Russian
Twists — 3×40 sec

DAY 6 — LEGS (Explosive + Athletic) 1. Jump Squats — 4×15 2. Sprint High


Knees — 4×30 sec 3. Walking Lunges — 4×15 each leg 4. Hamstring Curls —
3×15 5. Calf Explosive Raises — 4×20 Core: - Reverse Crunches — 4×15 -
Side Planks — 2×45 sec each

DAY 7 — REST Light stretching, walking, recovery.

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