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PUSH - PULL - LEGS (6 day)
Bulking
Advanced
Barbell
Plan Details
The PUSH - PULL - LEGS (6 day) routine by K4RL54ND is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
One of the most effective workout routines you can use to build muscle is the push pull legs split, in which your major muscle groups are split into three different workouts. Trains each major muscle group at the training frequency of 2x/week - as this is most effective for growth, allowing plenty of recovery time for each muscle. PUSH trains all of your upper body pushing muscles - chest, shoulders, and triceps. PULL trains all of your upper body pulling muscles - back, biceps, and rear delts. LEGS trains your lower body - quads, hamstrings, and calves. These workouts then typically performed for a total of 6 days per week with a rest day in between every 3 consecutive days. Monday - PUSH 1 (chest, shoulders, triceps) Tuesday - PULL 1 (back, biceps, rear delts) Wednesday - LEGS 1 (quads, hamstrings, calves) Thursday - PUSH 2 (chest, shoulders, triceps) Friday - PULL 2 (back, biceps, rear delts) Saturday - LEGS 2 (quads, hamstrings, calves) Sunday - CARDIO (elliptical)
Routine detail
Mon
MON - PUSH 1 (chest, shoulders, triceps)
Est. 61 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Tue
TUE - PULL 1 (back, biceps, rear delts)
Est. 67 min
8 exercises
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Wed
WED - LEGS 1 (quads, hamstrings, calves)
Est. 60 min
7 exercises
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Reverse Hyper (Flat Bench)
3 Sets x 10 Reps
Thu
THU - PUSH 2 (chest, shoulders, triceps)
Est. 52 min
6 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Fri
FRI - PULL 2 (back, biceps, rear delts)
Est. 68 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Sat
SAT - LEGS 2 (quads, hamstrings, calves)
Est. 59 min
6 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Barbell Single-Leg Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
