Free personalized workout plan

6 Day Push/Pull/Legs Muscle Growth Split

By mywrkouts.com

Experience

Advanced (3+ years)

Days per week

6 days

Time

68 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

This 6 day push/pull/legs split routine includes compound lifts and multiple intensities to instigate muscle growth. Each workout starts with a compound lift for 5 sets at a higher intensity, and is f

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Equipment

Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Pull up bar, Weight Plate

Average Exertion

70%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Advanced (3+ years)

Time

68 minutes

Genders

Male

Days per week

6 days

Goals

Build Muscle (Male)
Description

This 6 day push/pull/legs split routine includes compound lifts and multiple intensities to instigate muscle growth. Each workout starts with a compound lift for 5 sets at a higher intensity, and is f

Show More

Equipment

Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Pull up bar, Weight Plate

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Tuesday - Pull A

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ExerciseSetsRepsRestNotes
1. Barbell Deadlift5 sets1 - 3 reps90s
2. Barbell Deadlift1 setAMAP reps60s
Use 25% less weight than your previous sets
3. Weighted Chin-up3 sets7 - 9 reps60s
4. Incline Bench Two Arm Dumbbell Row - Pronated Grip
Incline Bench Two Arm Dumbbell Row - Pronated Grip
3 sets10 reps60s
5. Barbell Shrug5 sets10 reps30s
Dumbbell, Barbell or Trap Bar
6. Barbell Biceps Curl
Barbell Biceps Curl
5 sets10 reps30s
7. Cable Reverse Fly
Cable Reverse Fly
5 sets10 reps15s

Thursday - Push B

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ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
5 sets1 - 3 reps90s
2. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
1 setAMAP reps60s
Use 25% less weight than your previous sets
3. Barbell Incline Bench Press3 sets7 - 9 reps60s
4. Close-Grip Bench Press
Close-Grip Bench Press
3 sets10 reps60s
5. Pec Dec5 sets10 reps30s
6. Straight Bar Tricep Extension5 sets10 reps30s
Rope, V-bar, or Straight Bar
7. Cable Lateral Raise
Cable Lateral Raise
5 sets10 reps15s

Friday - Pull B

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Saturday - Legs B

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ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
5 sets1 - 3 reps90s
2. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
1 setAMAP reps60s
Use 25% less weight than your previous sets
3. Romanian Deadlift3 sets7 - 9 reps60s
4. Barbell Hip Thrust with Bench3 sets10 reps60s
5. Dumbbell Lunges
Dumbbell Lunges
5 sets10 reps30s
6. Leg Extensions5 sets10 reps30s
7. Hanging Straight Leg Raise
Hanging Straight Leg Raise
5 sets10 reps15s

Date Created: 4/11/18, 3:47 PM


Last Updated: 9/12/20, 9:37 PM

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