6 Day Push/Pull/Legs Muscle Growth Split

By Nick Ludlow

	Advanced (3+ years)
	59 minutes/day \| 6 days/week
	Build Muscle
	Barbell, Flat Bench, Vertical Bench, Dips (Parallel) Bar, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, 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, Rope Cable Machine, Straight Bar Attachment, Single Grip Handle Strap, 1 x Dumbbell, Leg Extension Machine, Bodyweight Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Rest

Day 1 - Monday- Push A

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	5 sets	1-3 reps	90s
2.Barbell Bench Press See Exercise Notes	1 set	AMAP reps	60s
3.Seated Behind The Neck Barbell Shoulder Press	3 sets	7-9 reps	60s
4.Weighted Triceps Dip	3 sets	3-4 reps	60s
5.Cable Standing Fly	5 sets	10 reps	30s
6.Rope Cable Triceps Extension	5 sets	10 reps	30s
7.Seated Lateral Raise	5 sets	10 reps	15s

Day 2 - Tuesday - Pull A

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	5 sets	1-3 reps	90s
2.Barbell Deadlift See Exercise Notes	1 set	AMAP reps	60s
3.Weighted Chin-up	3 sets	7-9 reps	60s
4.Incline Bench Two Arm Dumbbell Row - Pronated Grip	3 sets	10 reps	60s
5.Barbell Shrug See Exercise Notes	5 sets	10 reps	30s
6.Barbell Biceps Curl	5 sets	10 reps	30s
7.Cable Reverse Fly	5 sets	10 reps	15s

Day 3 - Wednesday - Legs A

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	5 sets	1-3 reps	90s
2.Barbell Back Squat See Exercise Notes	1 set	AMAP reps	60s
3.Barbell Good-morning	3 sets	25 reps	60s
4.45 Degree Leg Press	3 sets	10 reps	60s
5.Hyperextension	5 sets	10 reps	30s
6.Lying Leg Curls	5 sets	10 reps	30s
7.Seated Calf Raise Machine	5 sets	10 reps	15s

Day 4 - Thursday - Push B

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Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	5 sets	1-3 reps	90s
2.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	1 set	AMAP reps	60s
3.Barbell Incline Bench Press	3 sets	7-9 reps	60s
4.Barbell Close-Grip Bench Press	3 sets	10 reps	60s
5.Pec Deck	5 sets	10 reps	30s
6.Straight Bar Tricep Extension See Exercise Notes	5 sets	10 reps	30s
7.Cable Lateral Raise	5 sets	10 reps	15s

Day 5 - Friday - Pull B

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Exercise	Sets	Reps	Rest
1.Barbell Snatch Grip Romanian Deadlift	5 sets	1-3 reps	90s
2.Barbell Snatch Grip Romanian Deadlift See Exercise Notes	1 set	AMAP reps	60s
3.Bent Over Barbell Row	3 sets	7-9 reps	60s
4.Weighted Pullup	3 sets	10 reps	60s
5.One-Arm Bent-Over Dumbbell Row	5 sets	10 reps	30s
6.Alternating Incline Dumbbell Biceps Curl	5 sets	10 reps	30s
7.Cable Reverse Fly	5 sets	10 reps	15s

Day 6 - Saturday - Legs B

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Exercise	Sets	Reps	Rest
1.Crossed-Arm Barbell Front Squat	5 sets	1-3 reps	90s
2.Crossed-Arm Barbell Front Squat See Exercise Notes	1 set	AMAP reps	60s
3.Barbell Romanian Deadlift	3 sets	7-9 reps	60s
4.Barbell Hip Thrust with Bench	3 sets	10 reps	60s
5.Dumbbell Lunges	5 sets	10 reps	30s
6.Leg Extensions	5 sets	10 reps	30s
7.Hanging Straight Leg Raise	5 sets	10 reps	15s

Date Created: 4/11/2018, UTC

Last Updated: 10/26/2021, UTC

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