🏋️ 6-Day Workout Plan

Training Tips:

Rest 60–90 sec between isolation sets; 2–3 min between compound lifts.
Progressive overload: increase weight or reps each week.
Warm up 5–10 min before each session (light cardio + dynamic stretches).
Stay hydrated throughout your session.
Day 7 = Full rest or light walk/stretching.

Day 1

Push – Chest + Shoulders + Triceps

#	Exercise	Muscle	Sets × Reps	GIF / Demo
1	Bench Press	Chest	4 × 8–10
2	Incline Dumbbell Press	Upper Chest	3 × 10–12
3	Cable Fly / Pec Deck	Chest	3 × 12–15	Alternative Trick If machine not available
4	Barbell / Dumbbell Shoulder Press	Shoulders	4 × 8–10
5	Lateral Raises	Side Delts	3 × 15
6	Front Raises	Front Delts	2 × 12
7	Tricep Pushdown (Cable)	Triceps	3 × 12
8	Overhead Tricep Extension	Triceps	3 × 10–12

Day 2

Pull – Back + Biceps

#	Exercise	Muscle	Sets × Reps	GIF / Demo
1	Deadlift	Full Back + Hamstrings	4 × 5
2	Lat Pulldown	Lats	4 × 10–12
3	Barbell Row	Mid Back	4 × 8–10
4	Seated Cable Row	Back	3 × 12
5	Face Pull	Rear Delts	3 × 15
6	Barbell Curl	Biceps	3 × 10–12
7	Hammer Curl	Biceps + Brachialis	3 × 12
8	Concentration Curl	Bicep Peak	2 × 12

Day 3

Legs – Quads + Hamstrings + Calves

#	Exercise	Muscle	Sets × Reps	GIF / Demo
1	Barbell Squat	Quads + Glutes	4 × 6–8
2	Leg Press	Quads	4 × 10–12
3	Romanian Deadlift	Hamstrings	3 × 10
4	Leg Curl (Machine)	Hamstrings	3 × 12
5	Leg Extension	Quads	3 × 15
6	Standing Calf Raises	Calves	4 × 20
7	Seated Calf Raises	Soleus	3 × 20

Day 4

Push – Chest + Shoulders + Triceps (Variation)

#	Exercise	Muscle	Sets × Reps	GIF / Demo
1	Dumbbell Flat Bench Press	Chest	4 × 10
2	Decline Bench Press	Lower Chest	3 × 10
3	Pec Deck Machine	Chest	3 × 15	Alternative Trick If machine not available
4	Arnold Press	Shoulders (all heads)	3 × 10–12
5	Lateral Raises (Cable)	Side Delts	3 × 15
6	Skull Crushers	Triceps	3 × 10–12
7	Close Grip Bench Press	Triceps	3 × 10
8	Tricep Dips (Bench)	Triceps	2 × max

Day 5

Pull – Back + Biceps (Variation)

#	Exercise	Muscle	Sets × Reps	GIF / Demo
1	Pull-Ups / Chin-Ups	Lats + Biceps	4 × max
2	Wide Grip Lat Pulldown	Lats	3 × 12
3	Single Arm Dumbbell Row	Mid Back	3 × 12 each
4	T-Bar Row	Mid + Lower Back	3 × 10
5	Reverse Pec Deck / Reverse Fly	Rear Delts	3 × 15	Alternative Trick If machine not available
6	Incline Dumbbell Curl	Biceps	3 × 12
7	Cable Curl	Biceps	3 × 15
8	Zottman Curl	Biceps + Forearms	2 × 12

Day 6

Legs + Abs – Quads + Glutes + Core

#	Exercise	Muscle	Sets × Reps	GIF / Demo
1	Lunges (Walking or Static)	Legs + Glutes	4 × 12 each
2	Bulgarian Split Squat	Quads + Glutes	3 × 10 each
3	Hip Thrust (Barbell)	Glutes	4 × 12
4	Leg Extension	Quads	3 × 15
5	Plank	Core	3 × 60 sec
6	Hanging Leg Raise	Abs	3 × 15
7	Cable Crunch	Abs	3 × 15
8	Russian Twist	Obliques	3 × 20
9	Bicycle Crunches	Abs + Obliques	3 × 20

🌿 Day 7 – Rest & Recovery | Light walk, stretching, or yoga recommended.

6-Day PPL Workout Plan