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Push Pull Legs 6 day split
AUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The Push Pull Legs 6 day split routine by WookashBee is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
6 day Push Pull Legs split , can be used for any fitness goal just adjust sets, reps or rest???
Routine detail
Day 1
Push 1
Est. 74 min
10 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Day 2
Pull 1
Est. 62 min
9 exercises
Barbell Deadlift
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Vertical Row (Close Grip)
4 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Barbell Bicep Drag Curl
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Day 3
Legs 1 Quads dominant
Est. 66 min
8 exercises
Machine Leg Extension
3 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 6 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Smith machine front leg split squat
3 Sets x 10 Reps
Single-Leg Hack Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Day 4
Push 2
Est. 73 min
9 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Day 5
Pull 2
Est. 62 min
8 exercises
Barbell Rack Pull
5 Sets x 6 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Day 6
Legs 2 Hamstrings and glutes dominant
Est. 72 min
8 exercises
Barbell Hip Thrust
4 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 12 Reps
Dip machine legs press down
4 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 10 Reps
