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6 Day Push/Pull/Legs Muscle Growth Split

By Nick Ludlow

Experience
Advanced (3+ years)
Time
68 minutes/day | 6 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Dips (Parallel) Bar, Flat Bench, Machine, Pull up bar, Weight Plate
Statistics
Average Cardio Intensity
30%
Average Exertion
70%
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 followed by a final set of the same lift at a lighter intensity for as many reps as possible. This variety of volume and intensity provides a base stimulus, and together with complementary lifts will make each day optimal for maximum muscle growth.

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Monday- Push A

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
5 sets, 1 - 3 reps, (rest 90s)
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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2. Barbell Bench Press
1 set, AMAP reps, (rest 60s)
Use 25% less weight than your previous sets
Show Alternative Exercises
Seated Behind The Neck Press▶
3. Seated Behind The Neck Press
3 sets, 7 - 9 reps, (rest 60s)
Show Alternative Exercises
Weighted Triceps Dip demonstrationPlay Weighted Triceps Dip demonstration
4. Weighted Triceps Dip
3 sets, 3 - 4 reps, (rest 60s)
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Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
5. Cable Standing Fly
5 sets, 10 reps, (rest 30s)
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Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
6. Rope Tricep Extension
5 sets, 10 reps, (rest 30s)
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Seated Lateral Raise demonstrationPlay Seated Lateral Raise demonstration
7. Seated Lateral Raise
5 sets, 10 reps, (rest 15s)
Show Alternative Exercises

Tuesday - Pull A

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
5 sets, 1 - 3 reps, (rest 90s)
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2. Barbell Deadlift
1 set, AMAP reps, (rest 60s)
Use 25% less weight than your previous sets
Show Alternative Exercises
Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
3. Weighted Chin-up
3 sets, 7 - 9 reps, (rest 60s)
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Incline Bench Two Arm Dumbbell Row - Pronated Grip demonstrationPlay Incline Bench Two Arm Dumbbell Row - Pronated Grip demonstration
4. Incline Bench Two Arm Dumbbell Row - Pronated Grip
3 sets, 10 reps, (rest 60s)
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Barbell Shrug demonstrationPlay Barbell Shrug demonstration
5. Barbell Shrug
5 sets, 10 reps, (rest 30s)
Dumbbell, Barbell or Trap Bar
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
6. Barbell Biceps Curl
5 sets, 10 reps, (rest 30s)
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Cable Reverse Fly demonstrationPlay Cable Reverse Fly demonstration
7. Cable Reverse Fly
5 sets, 10 reps, (rest 15s)
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Wednesday - Legs A

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Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
5 sets, 1 - 3 reps, (rest 90s)
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Barbell Squat demonstrationPlay Barbell Squat demonstration
2. Barbell Squat
1 set, AMAP reps, (rest 60s)
Use 25% less weight than your previous sets
Show Alternative Exercises
Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
3. Barbell Good-morning
3 sets, 25 reps, (rest 60s)
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
4. 45 Degree Leg Press
3 sets, 10 reps, (rest 60s)
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Hyperextension demonstrationPlay Hyperextension demonstration
5. Hyperextension
5 sets, 10 reps, (rest 30s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
6. Lying Leg Curls
5 sets, 10 reps, (rest 30s)
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Seated Calf Raise Machine▶
7. Seated Calf Raise Machine
5 sets, 10 reps, (rest 15s)
Show Alternative Exercises

Thursday - Push B

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Standing Barbell Military Press (AKA Overhead Press)▶
1. Standing Barbell Military Press (AKA Overhead Press)
5 sets, 1 - 3 reps, (rest 90s)
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Standing Barbell Military Press (AKA Overhead Press)▶
2. Standing Barbell Military Press (AKA Overhead Press)
1 set, AMAP reps, (rest 60s)
Use 25% less weight than your previous sets
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3. Barbell Incline Bench Press
3 sets, 7 - 9 reps, (rest 60s)
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Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
4. Close-Grip Bench Press
3 sets, 10 reps, (rest 60s)
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Pec Dec demonstrationPlay Pec Dec demonstration
5. Pec Dec
5 sets, 10 reps, (rest 30s)
Show Alternative Exercises
Straight Bar Tricep Extension demonstrationPlay Straight Bar Tricep Extension demonstration
6. Straight Bar Tricep Extension
5 sets, 10 reps, (rest 30s)
Rope, V-bar, or Straight Bar
Show Alternative Exercises
Cable Lateral Raise demonstrationPlay Cable Lateral Raise demonstration
7. Cable Lateral Raise
5 sets, 10 reps, (rest 15s)
Show Alternative Exercises

Friday - Pull B

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Snatch Grip Romanian Deadlift▶
1. Snatch Grip Romanian Deadlift
5 sets, 1 - 3 reps, (rest 90s)
Show Alternative Exercises
Snatch Grip Romanian Deadlift▶
2. Snatch Grip Romanian Deadlift
1 set, AMAP reps, (rest 60s)
Use 25% less weight than your previous sets
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3. Bent Over Barbell Row
3 sets, 7 - 9 reps, (rest 60s)
Show Alternative Exercises
Weighted Pullup▶
4. Weighted Pullup
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
5. One-Arm Bent-Over Dumbbell Row
5 sets, 10 reps, (rest 30s)
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
6. Alternating Incline Dumbbell Biceps Curl
5 sets, 10 reps, (rest 30s)
Show Alternative Exercises
Cable Reverse Fly demonstrationPlay Cable Reverse Fly demonstration
7. Cable Reverse Fly
5 sets, 10 reps, (rest 15s)
Show Alternative Exercises

Saturday - Legs B

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Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
1. Crossed-Arm Barbell Front Squat
5 sets, 1 - 3 reps, (rest 90s)
Show Alternative Exercises
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
2. Crossed-Arm Barbell Front Squat
1 set, AMAP reps, (rest 60s)
Use 25% less weight than your previous sets
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
3. Romanian Deadlift
3 sets, 7 - 9 reps, (rest 60s)
Show Alternative Exercises
Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
4. Barbell Hip Thrust with Bench
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
5. Dumbbell Lunges
5 sets, 10 reps, (rest 30s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
6. Leg Extensions
5 sets, 10 reps, (rest 30s)
Show Alternative Exercises
Hanging Straight Leg Raise demonstrationPlay Hanging Straight Leg Raise demonstration
7. Hanging Straight Leg Raise
5 sets, 10 reps, (rest 15s)
Show Alternative Exercises

Date Created: 4/11/2018, UTC


Last Updated: 6/5/2021, UTC

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