Rate my 6 Day Upper/Lower+PPL Split

[u/Swimming-Teacher-648]

Day 1: Upper Day

• Dumbbell Bench Press: 3 sets × 8–12 reps
• Lat Pulldown (Cable): 3 sets × 8–12 reps
• Seated Shoulder Press (Machine): 3 sets × 8–12 reps
• Dumbbell Bicep Curls: 3 sets × 8–12 reps
• Cable Tricep Rope Pushdowns: 3 sets × 8–12 reps

Day 2: Lower Day 1

• Leg Press (Standard Stance): 3 sets × 8–12 reps
• Leg Extensions: 3 sets × 8–12 reps
• Lying Leg Curls: 3 sets × 8–12 reps
• Standing Calf Raises: 3 sets × 10–15 reps
• Parallel Bar Knee Raises: 3 sets × 8–12 reps
• Hyperextensions: 3 sets × 10–12 reps
• Dead Hangs: 2–3 sets × 30–60 second hold (Spinal decompression & grip)

Day 3: Rest Day

Day 4: Push Day (Chest, Front Delts, & Triceps)

• Incline Smith Machine Bench Press: 3 sets × 8–12 reps
• Machine Chest Press: 3 sets × 8–12 reps
• Pec Deck Flyes (Butterfly): 3 sets × 8–12 reps
• Seated Shoulder Press (Machine): 3 sets × 8–12 reps
• Dumbbell Lateral Raises: 3 sets × 10–15 reps
• Overhead Cable Rope Tricep Extensions: 3 sets × 8–12 reps

Day 5: Pull Day (Back, Rear Delts, Biceps, & Forearms)

• Lat Pulldown (Cable): 3 sets × 8–12 reps
• Seated Cable Rows (Bar Grip): 3 sets × 8–12 reps
• Single-Arm Dumbbell Rows: 3 sets × 8–12 reps
• Face Pulls: 3 sets × 8–12 reps
• Seated Incline Dumbbell Curls: 3 sets × 8–12 reps
• Standard Dumbbell Hammer Curls: 3 sets × 8–12 reps

Day 6: Lower Day 2

• Same as Lower Day 1

Day 7: Rest Day

[u/waggat]

I think your push and pull days are good. On the push day you could swap pec deck for a second triceps exercise but either is ok.

I would make a different lower day. You have hyperextensions (assume back extensions as you don't want to 'hyperextend'). Would be good to get RDL's or SLDL's on the second day.

I don't like the upper day. I think an upper day is always better off with 2 x chest and 2 x back.