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push pull legs 6 day plan
Cutting
Intermediate
Machine strength
Plan Details
The push pull legs 6 day plan routine by paul.longmate is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
6 day push pull legs plan for cutting or bulking depending on goals. For intermediate to advanced lifters. Includes all the big lifts to gain strength.
Routine detail
Day 1
push 1
Est. 61 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 2
pull 1
Est. 53 min
6 exercises
Barbell Deadlift
4 Sets x 6 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Day 3
legs 1
Est. 59 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 4
push 2
Est. 64 min
8 exercises
Barbell Bench Press
4 Sets x 6 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 6 Reps
Machine Reverse Fly
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Day 5
pull 2
Est. 51 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Day 6
legs 2
Est. 64 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Hack Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
