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

Source

myworkouts

Equipment

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

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Advanced (3+ years)

Time

68 minutes

Genders

Male

Days per week

6 days

Goals

Build Muscle (Male)

Description

Equipment

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

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday- Push A

Day 2: Tuesday - Pull A

Day 3: Wednesday - Legs A

Day 4: Thursday - Push B

Day 5: Friday - Pull B

Day 6: Saturday - Legs B

Day 7: Rest

Week 1

Monday- Push A

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	1 - 3 reps	90s
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	1 set	AMAP reps	60s	Use 25% less weight than your previous sets
3. Seated Behind The Neck Press ▶	3 sets	7 - 9 reps	60s
4. Weighted Triceps Dip Tricep Dips w. Weighted belt dip bar TRICEP by Steve Roberts	3 sets	3 - 4 reps	60s
5. Cable Standing Fly ▶	5 sets	10 reps	30s
6. Rope Tricep Extension Cable rope tricep extension by Wellman Wellness Training	5 sets	10 reps	30s
7. Seated Lateral Raise رفرفة دمبلز جالس - رفرفة جانبي دمبلز جالس- Seated side lateral raise by Arabian Bodybuilding	5 sets	10 reps	15s

Tuesday - Pull A

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	1 - 3 reps	90s
2. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	1 set	AMAP reps	60s	Use 25% less weight than your previous sets
3. Weighted Chin-up 100 lbs Weighted Chin-up (BW = 200 lbs) by Colin Brandon	3 sets	7 - 9 reps	60s
4. Incline Bench Two Arm Dumbbell Row - Pronated Grip ▶	3 sets	10 reps	60s
5. Barbell Shrug Barbell Shrugs by Avid Fitness	5 sets	10 reps	30s	Dumbbell, Barbell or Trap Bar
6. Barbell Biceps Curl ▶	5 sets	10 reps	30s
7. Cable Reverse Fly ▶	5 sets	10 reps	15s

Wednesday - Legs A

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	1 - 3 reps	90s
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	1 set	AMAP reps	60s	Use 25% less weight than your previous sets
3. Barbell Good-morning Barbell Good Mornings by [P]Rehab	3 sets	25 reps	60s
4. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	10 reps	60s
5. Hyperextension ▶	5 sets	10 reps	30s
6. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	5 sets	10 reps	30s
7. Seated Calf Raise Machine ▶	5 sets	10 reps	15s

Thursday - Push B

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Exercise	Sets	Reps	Rest	Notes
1. Standing Barbell Military Press (AKA Overhead Press) ▶	5 sets	1 - 3 reps	90s
2. Standing Barbell Military Press (AKA Overhead Press) ▶	1 set	AMAP reps	60s	Use 25% less weight than your previous sets
3. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	3 sets	7 - 9 reps	60s
4. Close-Grip Bench Press ▶	3 sets	10 reps	60s
5. Pec Dec Perfect Pec Deck by Premier Fitness Systems	5 sets	10 reps	30s
6. Straight Bar Tricep Extension Triceps Exercises -- Triceps Pushdown by Fitnessyard	5 sets	10 reps	30s	Rope, V-bar, or Straight Bar
7. Cable Lateral Raise ▶	5 sets	10 reps	15s

Friday - Pull B

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Exercise	Sets	Reps	Rest	Notes
1. Snatch Grip Romanian Deadlift ▶	5 sets	1 - 3 reps	90s
2. Snatch Grip Romanian Deadlift ▶	1 set	AMAP reps	60s	Use 25% less weight than your previous sets
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	3 sets	7 - 9 reps	60s
4. Weighted Pullup ▶	3 sets	10 reps	60s
5. One-Arm Bent-Over Dumbbell Row Dumbbell Bent Over Single Arm Row by TD Athletes Edge	5 sets	10 reps	30s
6. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	5 sets	10 reps	30s
7. Cable Reverse Fly ▶	5 sets	10 reps	15s

Saturday - Legs B

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Exercise	Sets	Reps	Rest	Notes
1. Crossed-Arm Barbell Front Squat ▶	5 sets	1 - 3 reps	90s
2. Crossed-Arm Barbell Front Squat ▶	1 set	AMAP reps	60s	Use 25% less weight than your previous sets
3. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	3 sets	7 - 9 reps	60s
4. Barbell Hip Thrust with Bench Hip Thrust from Bench by Andrew Heming	3 sets	10 reps	60s
5. Dumbbell Lunges ▶	5 sets	10 reps	30s
6. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	5 sets	10 reps	30s
7. Hanging Straight Leg Raise ▶	5 sets	10 reps	15s