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