Reddits PPL is about as good as a 6days-a-week PPL will get. Reduce the frequency of some lifts if you can't handle the volume
Routine rate:
Angel White
Hunter Hughes
Anyone can rate this, I switched from it but might go back
Push
Bench 3x5
Press 3x5
Dips 3x5
Cable Flyes 3x8
Skullcrushers 3x8
Lat Raises 3x8
Pull
Deadlift 3x5
Pullups/Chinups 3xF until weighted
Pendlay Row 3x5
Curls 3x8
Seated Cable Row 3x8
Shrugs 3x8
Legs
Squat 3x5
RDL 3x5
Leg Press 3x5
Hamstring Curls 3x8
Kickback Machine 3x8
Calf Raises 3xF
Xavier Hughes
With a fair few of my exercises, I generally decide how many sets and reps I'm gonna do as each workout comes, cause I'm shit with periodization. I've written down my most common rep ranges.
>Mon Push
Bench
Lateral Raise 3x10-15
Cable Flies 3x12-15
Tricep Pushdown Machine, usually dropset AMRAP
Barbell Shrugs 3xAMRAP -SS- Hanging Leg Raises 3xAMRAP
>Tues Legs
Squat - Usually go 3x5 unless I want to go for a new 1rm. Usually dropset afterwards. Recently doing more higher rep ranges.
Leg Press 3x10
Calf Raises 3x12 -SS- Hanging Leg Raises 3xAMRAP
>Wed Pull
Deadlift - 1x5 usually, or slightly lower weight, more reps, and slowly perform the movement focusing solely on form.
Barbell Row 3x5 or Pullups 3xAMRAP
Seated Cable Row 3x8-10
EZ bar Curl 3x8 then dropset AMRAP -SS- Hanging Leg Raises 3xAMRAP
>Thurs Push
OHP 3x5 then dropset
Lateral raise 3x10-15
Incline Bench Barbell Front Raise 3x6-10
Arnold Press 3x8-12
Rear Delt Fly 3x8-12
Hanging Leg Raise 3xAMRAP
Fri Leg day, and Sat Pull Day, is generally the same as previous Leg and Pull days.
I've never directly worked my abs before, so I figured I'd hit them every workout with hanging leg raises at the end. We'll see how it goes.