André’s Push Pull 5 Series of 6 Routines

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André’s Push Pull 5 Series of 6 Routines - JEFIT

André’s Push Pull 5 Series of 6 Routines

AUDIO TIP

Bulking

Intermediate

Barbell

Plan Details

The André’s Push Pull 5 Series of 6 Routines routine by alc5 is a 30 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Special sets: 6-8-10 Drop Set Start the set with a weight you can lift for 6 reps. Drop the weight down immediately by 25-40% (depending on the exercise) and do 8 reps with that new weight. Drop another 25-40% and perform 10 more reps. Rest as little as possible between the parts of the drop set Mtor Lower the weight over a 5-second count while tensing/flexing the target muscle as hard as possible at all times. Hold the full stretch position for 2 seconds per rep. Do 6-8 reps like this, and on the last rep hold the stretch position for as long as you can tolerate 1 – Heavy Double Rest/Pause Pick a weight you can do around 4-6 reps with. Do your 4-6 hard reps, rest 10-15 seconds, do another 2-3 reps, rest 10-15 seconds, and then try to get an additional 1-2 reps. Always use the same weight. You only do one set of this special technique/method.

Routine detail

Day 1

Pull 1 5x5

Est. 0 min

4 exercises

Barbell Deadlift

5 Sets x 5 Reps

Cable Seated Row

5 Sets x 5 Reps

Weighted Pull-Up

5 Sets x 5 Reps

Dumbbell Hammer Curl

5 Sets x 5 Reps

Day 2

Push 1 5x5

Est. 0 min

4 exercises

Barbell Squat

5 Sets x 5 Reps

Dumbbell Front Incline Raise

5 Sets x 5 Reps

Barbell Incline Bench Press

5 Sets x 5 Reps

EZ Bar Tricep Extension (Close Grip)

5 Sets x 5 Reps

Day 3

Pull 2 5x5

Est. 0 min

4 exercises

Barbell Lunge

5 Sets x 5 Reps

Dumbbell Incline Curl

5 Sets x 5 Reps

Dumbbell Bent-Over Raise

5 Sets x 5 Reps

Dumbbell Hammer Curl (Cross Body)

5 Sets x 5 Reps

Day 4

Push 2 5x5

Est. 0 min

4 exercises

Barbell Squat

5 Sets x 5 Reps

Dumbbell Lateral Raise

5 Sets x 5 Reps

Barbell Bench Press

5 Sets x 5 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 5 Reps

Day 5

Pull 3 5x5

Est. 0 min

4 exercises

Barbell Deadlift

5 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 5 Reps

Barbell Bent-Over Row

5 Sets x 5 Reps

Barbell Curl

5 Sets x 5 Reps

Day 6

Push 3 5x5

Est. 0 min

4 exercises

Barbell Lunge

5 Sets x 5 Reps

Barbell Shoulder Press

5 Sets x 5 Reps

Weighted Tricep Dip

5 Sets x 5 Reps

Machine Fly

5 Sets x 5 Reps

Day 7

Pull 1 4th Drop Set

Est. 0 min

4 exercises

Barbell Deadlift

4 Sets x 5 Reps

Weighted Pull-Up

4 Sets x 5 Reps

Cable Seated Row

4 Sets x 5 Reps

Dumbbell Hammer Curl

4 Sets x 5 Reps

Day 8

Push 1 4th Drop Set

Est. 0 min

4 exercises

Barbell Squat

4 Sets x 5 Reps

Dumbbell Front Incline Raise

4 Sets x 5 Reps

Barbell Incline Bench Press

4 Sets x 5 Reps

EZ Bar Tricep Extension (Close Grip)

4 Sets x 5 Reps

Day 9

Pull 2 4th Drop Set

Est. 0 min

4 exercises

Barbell Lunge

4 Sets x 5 Reps

Dumbbell Incline Curl

4 Sets x 5 Reps

Dumbbell Bent-Over Raise

4 Sets x 5 Reps

Dumbbell Hammer Curl (Cross Body)

4 Sets x 5 Reps

Day 10

Push 2 4th Drop Set

Est. 0 min

4 exercises

Barbell Squat

4 Sets x 5 Reps

Dumbbell Lateral Raise

4 Sets x 5 Reps

Barbell Bench Press

4 Sets x 5 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 5 Reps

Day 11

Pull 3 4th Drop Set

Est. 0 min

4 exercises

Barbell Deadlift

4 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 5 Reps

Barbell Bent-Over Row

4 Sets x 5 Reps

Barbell Curl

4 Sets x 5 Reps

Day 12

Push 3 4th Drop Set

Est. 0 min

4 exercises

Barbell Lunge

4 Sets x 5 Reps

Barbell Shoulder Press

4 Sets x 5 Reps

Weighted Tricep Dip

4 Sets x 5 Reps

Dumbbell Fly

4 Sets x 5 Reps

Day 13

Pull 1 4th Double Rest

Est. 0 min

4 exercises

Barbell Deadlift

4 Sets x 5 Reps

Weighted Pull-Up

4 Sets x 5 Reps

Cable Seated Row

4 Sets x 5 Reps

Dumbbell Hammer Curl

4 Sets x 5 Reps

Day 14

Push 1 4th Double Rest

Est. 0 min

4 exercises

Barbell Squat

4 Sets x 5 Reps

Dumbbell Front Incline Raise

4 Sets x 5 Reps

Barbell Incline Bench Press

4 Sets x 5 Reps

EZ Bar Tricep Extension (Close Grip)

4 Sets x 5 Reps

Day 15

Pull 2 4th Double Rest

Est. 0 min

4 exercises

Dumbbell Reverse Lunge

4 Sets x 5 Reps

Dumbbell Incline Curl

4 Sets x 5 Reps

Dumbbell Bent-Over Raise

4 Sets x 5 Reps

Dumbbell Hammer Curl (Cross Body)

4 Sets x 5 Reps

Day 16

Push 2 4th Double Rest

Est. 0 min

4 exercises

Barbell Squat

4 Sets x 5 Reps

Dumbbell Lateral Raise

4 Sets x 5 Reps

Barbell Bench Press

4 Sets x 5 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 5 Reps

Day 17

Pull 3 4th Double Rest

Est. 0 min

4 exercises

Barbell Deadlift

4 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 5 Reps

Barbell Bent-Over Row

4 Sets x 5 Reps

Barbell Curl

4 Sets x 8 Reps

Day 18

Push 3 4th Double Rest

Est. 0 min

4 exercises

Barbell Lunge

4 Sets x 5 Reps

Barbell Shoulder Press

4 Sets x 5 Reps

Weighted Tricep Dip

4 Sets x 5 Reps

Dumbbell Fly

4 Sets x 5 Reps

Day 19

Pull 1 3 Rep Max

Est. 0 min

4 exercises

Barbell Deadlift

7 Sets x 3 Reps

Cable Seated Row

7 Sets x 3 Reps

Weighted Pull-Up

7 Sets x 3 Reps

Dumbbell Hammer Curl

7 Sets x 3 Reps

Day 20

Push 1 3 Rep Max

Est. 0 min

4 exercises

Barbell Squat

7 Sets x 3 Reps

Dumbbell Front Incline Raise

7 Sets x 3 Reps

Barbell Incline Bench Press

7 Sets x 3 Reps

EZ Bar Tricep Extension (Close Grip)

7 Sets x 3 Reps

Day 21

Pull 2 3 Rep Max

Est. 0 min

4 exercises

Barbell Lunge

7 Sets x 3 Reps

Dumbbell Incline Curl

7 Sets x 3 Reps

Dumbbell Bent-Over Raise

7 Sets x 3 Reps

Dumbbell Hammer Curl (Cross Body)

7 Sets x 3 Reps

Day 22

Push 2 3 Rep Max

Est. 0 min

4 exercises

Barbell Squat

7 Sets x 3 Reps

Dumbbell Lateral Raise

7 Sets x 3 Reps

Barbell Bench Press

7 Sets x 3 Reps

Cable Tricep Pushdown (Rope)

7 Sets x 3 Reps

Day 23

Pull 3 3 Rep Max

Est. 0 min

4 exercises

Barbell Deadlift

7 Sets x 3 Reps

Cable Lat Pulldown (Wide Grip)

7 Sets x 3 Reps

Barbell Bent-Over Row

7 Sets x 3 Reps

Barbell Curl

7 Sets x 3 Reps

Day 24

Push 3 3 Rep Max

Est. 0 min

4 exercises

Barbell Lunge

7 Sets x 3 Reps

Barbell Shoulder Press

7 Sets x 3 Reps

Weighted Tricep Dip

7 Sets x 3 Reps

Dumbbell Fly

7 Sets x 3 Reps

Day 25

Pull 1 6-8 Rep Max

Est. 0 min

4 exercises

Barbell Deadlift

4 Sets x 8 Reps

Weighted Pull-Up

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 8 Reps

Dumbbell Hammer Curl

4 Sets x 8 Reps

Day 26

Push 1 6-8 Rep Max

Est. 0 min

4 exercises

Barbell Squat

4 Sets x 8 Reps

Dumbbell Front Incline Raise

4 Sets x 8 Reps

Barbell Incline Bench Press

4 Sets x 8 Reps

EZ Bar Tricep Extension (Close Grip)

4 Sets x 8 Reps

Day 27

Pull 2 6-8 Rep Max

Est. 0 min

4 exercises

Barbell Lunge

4 Sets x 8 Reps

Dumbbell Incline Curl

4 Sets x 8 Reps

Dumbbell Bent-Over Raise

4 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body)

4 Sets x 8 Reps

Day 28

Push 2 6-8 Rep Max

Est. 0 min

4 exercises

Barbell Squat

4 Sets x 8 Reps

Dumbbell Lateral Raise

4 Sets x 8 Reps

Barbell Bench Press

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Day 29

Pull 3 6-8 Rep Max

Est. 0 min

4 exercises

Barbell Deadlift

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 8 Reps

Barbell Curl

4 Sets x 8 Reps

Day 30

Push 3 6-8 Rep Max

Est. 0 min

4 exercises

Barbell Lunge

4 Sets x 8 Reps

Barbell Shoulder Press

4 Sets x 8 Reps

Weighted Tricep Dip

4 Sets x 8 Reps

Dumbbell Fly

4 Sets x 8 Reps

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André’s Push Pull 5 Series of 6 Routines

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