Free personalized workout plan
6 Day Push/Pull/Legs Muscle Growth Split
| Experience |
| Advanced (3+ years) |
| Time |
| 68 minutes/day | 6 days/week | 1 weeks |
| Good for |
| Men's Build Muscle |
| Equipment |
| Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Pull up bar, Weight Plate |
| 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. Show More |
Workout Overview
Week 1
Monday- Push A
Scroll to top| Exercise | Sets | Reps | Rest | |
1. Barbell Bench Press  | 5 | 1 - 3 | 90s | |
| 2. Barbell Bench Press Use 25% less weight than your previous sets | 1 | AMAP | 60s | |
3. Seated Behind The Neck Press | 3 | 7 - 9 | 60s | |
4. Weighted Triceps Dip | 3 | 3 - 4 | 60s | |
5. Cable Standing Fly | 5 | 10 | 30s | |
6. Rope Tricep Extension | 5 | 10 | 30s | |
7. Seated Lateral Raise | 5 | 10 | 15s | |
Tuesday - Pull A
Scroll to top| Exercise | Sets | Reps | Rest | |
1. Barbell Deadlift | 5 | 1 - 3 | 90s | |
| 2. Barbell Deadlift Use 25% less weight than your previous sets | 1 | AMAP | 60s | |
3. Weighted Chin-up | 3 | 7 - 9 | 60s | |
4. Incline Bench Two Arm Dumbbell Row - Pronated Grip | 3 | 10 | 60s | |
5. Barbell Shrug Dumbbell, Barbell or Trap Bar | 5 | 10 | 30s | |
6. Barbell Biceps Curl | 5 | 10 | 30s | |
7. Cable Reverse Fly | 5 | 10 | 15s | |
Wednesday - Legs A
Scroll to top| Exercise | Sets | Reps | Rest | |
1. Barbell Squat | 5 | 1 - 3 | 90s | |
| 2. Barbell Squat Use 25% less weight than your previous sets | 1 | AMAP | 60s | |
3. Barbell Good-morning | 3 | 25 | 60s | |
4. 45 Degree Leg Press | 3 | 10 | 60s | |
5. Hyperextension | 5 | 10 | 30s | |
6. Lying Leg Curls | 5 | 10 | 30s | |
7. Seated Calf Raise Machine | 5 | 10 | 15s | |
Thursday - Push B
Scroll to top| Exercise | Sets | Reps | Rest | |
1. Standing Barbell Military Press (AKA Overhead Press) | 5 | 1 - 3 | 90s | |
| 2. Standing Barbell Military Press (AKA Overhead Press) Use 25% less weight than your previous sets | 1 | AMAP | 60s | |
3. Barbell Incline Bench Press | 3 | 7 - 9 | 60s | |
4. Close-Grip Bench Press | 3 | 10 | 60s | |
5. Pec Dec | 5 | 10 | 30s | |
6. Straight Bar Tricep Extension Rope, V-bar, or Straight Bar | 5 | 10 | 30s | |
7. Cable Lateral Raise | 5 | 10 | 15s | |
Friday - Pull B
Scroll to top| Exercise | Sets | Reps | Rest | |
1. Snatch Grip Romanian Deadlift | 5 | 1 - 3 | 90s | |
| 2. Snatch Grip Romanian Deadlift Use 25% less weight than your previous sets | 1 | AMAP | 60s | |
3. Bent Over Barbell Row | 3 | 7 - 9 | 60s | |
4. Weighted Pullup | 3 | 10 | 60s | |
5. One-Arm Bent-Over Dumbbell Row | 5 | 10 | 30s | |
6. Alternating Incline Dumbbell Biceps Curl | 5 | 10 | 30s | |
| 7. Cable Reverse Fly | 5 | 10 | 15s | |
Saturday - Legs B
Scroll to top| Exercise | Sets | Reps | Rest | |
1. Crossed-Arm Barbell Front Squat | 5 | 1 - 3 | 90s | |
| 2. Crossed-Arm Barbell Front Squat Use 25% less weight than your previous sets | 1 | AMAP | 60s | |
3. Romanian Deadlift | 3 | 7 - 9 | 60s | |
4. Barbell Hip Thrust with Bench | 3 | 10 | 60s | |
5. Dumbbell Lunges | 5 | 10 | 30s | |
6. Leg Extensions | 5 | 10 | 30s | |
7. Hanging Straight Leg Raise | 5 | 10 | 15s | |
Date Created: 4/11/2018, UTC
Last Updated: 9/12/2020, UTC
Similar Workouts
See More Similar Workouts
More Workouts by mywrkouts.com
See More More Workouts by mywrkouts.com
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.