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6 days Push, pull, legs split
Bulking
Intermediate
Machine strength
Plan Details
The 6 days Push, pull, legs split routine by eliasdkarlsen is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Pretty though workout with progressive overload and using low to mid rep zone to get stronger and bigger. Training the whole body twice throught the 6 days. This is amazing for getting stronger and bigger.
Routine detail
Day 1
Push
Est. 74 min
10 exercises
Barbell Bench Press
5 Sets x 4 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Jermy either
3 Sets x 6 Reps
Jermy either
3 Sets x 6 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Day 2
Pull
Est. 82 min
10 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Machine Seated Row
5 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Plank
2 Sets
Decline Bench Leg Raise
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 3
Legs
Est. 76 min
11 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 8 Reps
Hack Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Neck extensions
4 Sets x 15 Reps
Neck extensions
4 Sets x 15 Reps
farmers walk
4 Sets
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Day 4
Push
Est. 80 min
10 exercises
Barbell Bench Press
5 Sets x 4 Reps
Machine Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Incline Fly
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Bench Dip
4 Sets x 12 Reps
Jermy either
3 Sets x 6 Reps
Jermy either
3 Sets x 6 Reps
Day 5
Pull
Est. 89 min
11 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Elevated Row
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Preacher Curl
4 Sets x 10 Reps
Plank
1 Set
Hanging Leg Raise
4 Sets x 10 Reps
Decline Crunch
4 Sets x 15 Reps
Barbell Curl
3 Sets x 8 Reps
Day 6
Legs
Est. 78 min
12 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 5 Reps
Hack Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
1 Set x 10 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Neck extensions
4 Sets x 15 Reps
Neck extensions
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Traps Elias
1 Set
