Create a free workout plan with AI

6 Day Push/Pull/Legs Muscle Growth Split

By Nick Ludlow

Experience
Advanced (3+ years)
Time
51 minutes/day | 6 days/week
Good for
Build Muscle
Equipment
Barbell, Flat Bench, Vertical Bench, Dips (Parallel) Bar, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Rope Cable Machine, Tricep Rope Attachment, 2 x Dumbbell, Pull up bar, Weight Plate, Incline Bench, Squat Rack, 45 Degree Leg Press Machine, Back Hyperextension Bench, Lying Leg Curl Machine, Seated Calf Raise Machine, Pec Fly/Rear Delt Machine, Straight Bar Attachment, Single Grip Handle Strap, 1 x Dumbbell, Leg Extension Machine, Bodyweight
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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


Monday- Push A

Scroll to top

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

Tuesday - Pull A

Scroll to top

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

Wednesday - Legs A

Scroll to top

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

Thursday - Push B

Scroll to top

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

Friday - Pull B

Scroll to top

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

Saturday - Legs B

Scroll to top

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

Date Created: 4/11/2018, UTC


Last Updated: 10/1/2021, UTC

Similar Workouts

More Workouts by mywrkouts.com

More workouts like this

Men's Build Muscle

Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.