6 day Pull, Push, Legs

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5 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This 6 day push/pull/legs workout routine split is a high volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength.

Pull A - Back, Traps, & Biceps 7 exercises, 1 hr 0 min

Barbell Deadlift	5x8 reps	rest: 120s
Chin-Up	3x8 reps	rest: 60s
Dumbbell Incline Bench Row	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Bench Weighted Decline Crunch	4x25 reps	rest: 60s

Push A - Chest, Shoulder & Triceps 6 exercises, 48 mins

Barbell Bench Press	5x8 reps	rest: 120s
Barbell Push Press Behind the Neck	3x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Barbell Seated Tricep Extension	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s

Legs A - Quads, Hamstrings & Calves 7 exercises, 59 mins

Barbell Squat	5x8 reps	rest: 120s
Barbell Good Morning	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Decline Reverse Crunch	4x20 reps	rest: 60s

Pull B 7 exercises, 1 hr 0 min

Barbell Snatch Deadlift	5x8 reps	rest: 120s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Weighted Pull-Up	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x8 reps	rest: 60s
Cable Kneeling Crunch	4x20 reps	rest: 60s

Push B 6 exercises, 48 mins

Barbell Military Press	5x8 reps	rest: 120s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s

Leg B 6 exercises, 53 mins

Barbell Front Squat	5x8 reps	rest: 120s
Barbell Lunge	3x8 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Hanging Leg Raise	4x20 reps	rest: 60s