Push Pull 6 day Split - JEFIT

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Push Pull 6 day Split - JEFIT

Push Pull 6 day Split banner

Push Pull 6 day Split

AUDIO TIP

Cutting

Advanced

Dumbbell

Plan Details

The Push Pull 6 day Split routine by dbohler is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

Routine detail

Mon

Push 1

Est. 108 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

6 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Barbell Push Press Demonstration

Barbell Push Press

4 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

4 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Cobra Demonstration

Cobra

3 Sets

Leg Raise Demonstration

Leg Raise

3 Sets x 30 Reps

Running Demonstration

Running

1 Set

Tue

Pull 1

Est. 121 min

11 exercises

Machine Vertical Row (Close Grip) Demonstration

Machine Vertical Row (Close Grip)

5 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Rear Pull-Up (Wide Grip) Demonstration

Rear Pull-Up (Wide Grip)

4 Sets x 12 Reps

Barbell One-Arm Row Demonstration

Barbell One-Arm Row

4 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 12 Reps

Dip Demonstration

Dip

4 Sets x 15 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

4 Sets x 12 Reps

Decline Oblique Crunch Demonstration

Decline Oblique Crunch

3 Sets x 30 Reps

Cobra Demonstration

Cobra

3 Sets

Running Demonstration

Running

1 Set

Wed

Legs 1

Est. 240 min

12 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

5 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

4 Sets x 20 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 20 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 8 Reps

Assisted Hyperextension Demonstration

Assisted Hyperextension

3 Sets x 30 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 30 Reps

Decline Bench Rotational Sit-Up Demonstration

Decline Bench Rotational Sit-Up

3 Sets x 30 Reps

Decline Reverse Crunch Demonstration

Decline Reverse Crunch

3 Sets x 30 Reps

Cobra Demonstration

Cobra

3 Sets

Running Demonstration

Running

1 Set

Fri

Push 2

Est. 240 min

9 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

6 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 20 Reps

Dumbbell One-Arm Fly (Stability Ball) Demonstration

Dumbbell One-Arm Fly (Stability Ball)

4 Sets x 1120 Reps

Cobra Demonstration

Cobra

3 Sets

Leg Raise Demonstration

Leg Raise

3 Sets x 30 Reps

Running Demonstration

Running

1 Set

Sat

Pull 2

Est. 131 min

11 exercises

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 15 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 15 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

4 Sets x 15 Reps

Dumbbell Alternating Reverse Fly Demonstration

Dumbbell Alternating Reverse Fly

4 Sets x 15 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 15 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 15 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 30 Reps

Cobra Demonstration

Cobra

3 Sets

Decline Bench Rotational Sit-Up Demonstration

Decline Bench Rotational Sit-Up

3 Sets x 30 Reps

Running Demonstration

Running

1 Set

Sun

Legs 2

Est. 116 min

9 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

8 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 20 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 30 Reps

Decline Reverse Crunch Demonstration

Decline Reverse Crunch

3 Sets x 30 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

3 Sets x 30 Reps

Cobra Demonstration

Cobra

3 Sets

Running Demonstration

Running

1 Set