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6 dagen push-pull-leg
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 6 dagen push-pull-leg routine by JoeyVerheijen is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Pull 1
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Tue
Push 1
Est. 0 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Wed
Legs 1
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Thu
Push 2
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Decline Chest Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Fri
Pull 2
Est. 0 min
11 exercises
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Sat
Legs 2
Est. 0 min
6 exercises
Hack Squat
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
