Loading...
push pull legs 6 day plan
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The push pull legs 6 day plan routine 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. 97 min
11 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Day 2
pull 1
Est. 95 min
11 exercises
Back Hyperextension
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Incline Pulldown (Supine)
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Day 3
legs 1
Est. 101 min
12 exercises
Smith Machine Squat
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Dumbbell Plie Squat
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Weight Plate Rotation
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Day 4
push 2
Est. 94 min
11 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Day 5
pull 2
Est. 96 min
11 exercises
Back Hyperextension
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Incline Pulldown (Supine)
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Day 6
legs 2
Est. 94 min
11 exercises
Dumbbell Squat
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Weighted Decline Rotation
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
