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Pull Push Legs 6 Days Split
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Pull Push Legs 6 Days Split routine by dc_utkarsh is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Pull Push Legs 6 Days Split with core and forearm isolation workout on alternate days. Focused on beginners or returning to gym after long.
Routine detail
Mon
Pull #1
Est. 75 min
10 exercises
Treadmill Running
1 Set
Barbell Deadlift
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Tue
Push #1
Est. 81 min
11 exercises
Treadmill Running
1 Set
Machine Bench Press
5 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Treadmill Running
1 Set
Wed
Legs #1
Est. 52 min
7 exercises
Treadmill Running
1 Set
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
Thu
Pull #2
Est. 75 min
10 exercises
Treadmill Running
1 Set
Barbell Deadlift
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Wrist Roller
3 Sets x 12 Reps
Treadmill Running
1 Set
Fri
Push #2
Est. 81 min
11 exercises
Treadmill Running
1 Set
Barbell Shoulder Press
5 Sets x 8 Reps
Machine Bench Press
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
Sat
Legs #2
Est. 52 min
7 exercises
Treadmill Running
1 Set
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
