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6 Day Split - Push/Pull/Legs
General
Beginner
Dumbbell
Plan Details
The 6 Day Split - Push/Pull/Legs routine is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Quality over Quantity Focus on core throughout exercises, squeeze. Abs between sets; Crunches, Leg Lifts, Hanging Leg Raises, DB Obliques, etc.
Routine detail
Day 1
Push A
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dip
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Push-Up (Close Hand)
3 Sets x 15 Reps
Day 2
Pull A
6 exercises
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 15 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Day 3
Legs A
5 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Day 4
Push B
7 exercises
Barbell Military Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
2 Sets x 20 Reps
Single-Leg Bench Dip
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Day 5
Pull B
6 exercises
Pull-Up
5 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
T Bar Row
3 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Day 6
Legs B
7 exercises
Barbell Deadlift
5 Sets x 8 Reps
Barbell Front Squat
4 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
