Push Pull Legs 6 Day Split

Levels: Intermediate, Advanced

Equipment Needed: All

Category: Muscle Building

Day 1:- Push Day (Strength)

Smith Machine Incline Press

Set: 4

Reps: 12,10,8,6

Rest: 60-90 Seconds

Flat Bench Barbell Press

Set: 4

Reps: 12,10,8,6

Rest: 60-90 Seconds

Pec Flyes

Set: 4

Reps: 12,10,8,8

Rest: 60-90 Seconds

Standing Military Press

Set: 4

Reps: 12,10,8,8

Rest: 60-90 Seconds

Arnold Press

Set: 4

Reps: 12,10,8,8

Rest: 60-90 Seconds

Skullcrushers

Set: 4

Reps: 12,10,8,6

Rest: 60-90 Seconds

Triceps Overhead Extensions

Set: 4

Reps: 12,10,8,8

Rest: 60-90 Seconds

Triceps Pushdown

Set: 4

Reps: 12,10,8,6

Rest: 60-90 Seconds

Day 2:- Pull Day (Strength)

Lat Pulldowns

Set: 4

Reps: 12,10,8,6

Rest: 60-90 Seconds

Bent Over Row

Set: 4

Reps: 12,10,8,6

Rest: 60-90 Seconds

Single Arm Dumbbell Row

Set: 4

Reps: 12,10,8,6

Rest: 60-90 Seconds

Deadlifts

Set: 4

Reps: 10,8,8,6

Rest: 60-90 Seconds

Upright Rows

Set: 4

Reps: 12,10,8,8

Rest: 60-90 Seconds

Side Lateral Raises

Set: 4

Reps: 12,10,8,8

Rest: 60-90 Seconds

Behind The Back Pulldowns

Set: 4

Reps: 10,8,8,8

Rest: 60-90 Seconds

EZ Bar Curls

Set: 4

Reps: 12,10,10,8

Rest: 60-90 Seconds

Dumbbell Curls

Set: 4

Reps:12,10,8,6

Rest: 60-90 Seconds

Hammer Curls

Set: 4

Reps: 12,10,8,8

Rest: 60-90 Seconds

Day 3:- Leg Day (Strength)

Machine Leg Press

Set: 4

Reps: 12,10,8,6

Rest: 60-90 Seconds

Hack Squat

Set: 4

Reps: 12,10,8,8

Rest: 60-90 Seconds

Machine Single Leg Press

Set: 4

Reps: 12,10,10,8

Rest: 60-90 Seconds

Lunges

Set: 4

Reps: 12,10,10,8

Rest: 60-90 Seconds

Calf Raises

Set: 4

Reps: 12,10,10,10

Rest: 60-90 Seconds

Donkey Calf Raises

Set: 4

Reps: 12,10,8,8

Rest: 60-90 Seconds

Day 4:- Push Day (Hypertrophy)

Flat Bench Dumbbell Press

Set: 4

Reps: 25,25,20,15

Rest: 30-60 Seconds

Incline Bench Dumbbell Press

Set: 4

Reps: 25,25,20,20

Rest: 30-60 Seconds

Flat Dumbbell Flyes

Set: 4

Reps: 25,25,20,20

Rest: 30-60 Seconds

Decline Cable Flyes

Set: 4

Reps: 25,25,20,20

Rest: 30-60 Seconds

Clean & Press

Set: 4

Reps: 25,20,20,15

Rest: 30-60 Seconds

Dumbbell Press

Set: 4

Reps: 25,20,20,15

Rest: 30-60 Seconds

Behind The Back Shoulder Press

Set: 4

Reps: 25,20,20,15

Rest: 30-60 Seconds

Overhead Triceps Dumbbell Extensions

Set: 4

Reps: 25,25,20,20

Rest: 30-60 Seconds

Triceps Reverse Pushdown

Set: 4

Reps: 25,25,20,20

Rest: 30-60 Seconds

Rope Pushdown

Set: 4

Reps: 25,25,20,20

Rest: 30-60 Seconds

Day 5:- Pull Day (Hypertrophy)

Lat Pulldown

Set: 4

Reps: 25,25,20,20

Rest: 30-60 Seconds

Smith Machine Rows

Set: 4

Reps: 25,25,20,20

Rest: 30-60 Seconds

Close Grip Cable Row

Set: 4

Reps: 25,25,20,20

Rest: 30-60 Seconds

Low Cable Row

Set: 4

Reps: 25,25,20,20

Rest: 30-60 Seconds

Wide Grip Deadlifts

Set: 4

Reps: 25,25,20,20

Rest: 30-60 Seconds

Seated Side Lateral Raises

Set: 4

Reps: 25,25,20,20

Rest: 30-60 Seconds

Face Pull

Set: 4

Reps: 25,20,20,15

Rest: 30-60 Seconds

Cable Curls

Set: 4

Reps: 25,25,20,20

Rest: 30-60 Seconds

EZ Cable Curls

Set: 4

Reps: 25,25,20,20

Rest: 30-60 Seconds

Single Arm Cable Curls

Set: 4

Reps: 25,20,20,15

Rest: 30-60 Seconds

Day 6:- Leg Day (Hypertrophy)

Leg Press

Set: 4

Reps: 25,25,20,20

Rest: 30-60 Seconds

Front Squat

Set: 4

Reps: 25,25,20,20

Rest: 30-60 Seconds

Hack Squat

Set: 4

Reps: 25,25,20,20

Rest: 30-60 Seconds

Lunges

Set: 4

Reps: 25,20,20,15

Rest: 30-60 Seconds

Stiffed Leg Deadlifts

Set: 4

Reps: 25,20,20,15

Rest: 30-60 Seconds

Leg Extensions

Set: 4

Reps: 25,25,20,20

Rest: 30-60 Seconds

Standing Calf Raises

Set: 4

Reps: 25,25,20,20

Rest: 30-60 Seconds

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