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6 day Pull, Push, Legs
AUDIO TIP
Bulking
Beginner
Barbell
Plan Details
The 6 day Pull, Push, Legs routine by barendiafan is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This 6 day push/pull/legs workout routine split is a high volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength.
Routine detail
Day 1
Pull A - Back, Traps, & Biceps
Est. 61 min
7 exercises
Barbell Deadlift
5 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Bench Weighted Decline Crunch
4 Sets x 25 Reps
Day 2
Push A - Chest, Shoulder & Triceps
Est. 49 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 3
Legs A - Quads, Hamstrings & Calves
Est. 60 min
7 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Decline Reverse Crunch
4 Sets x 20 Reps
Day 4
Pull B
Est. 60 min
7 exercises
Barbell Snatch Deadlift
5 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Day 5
Push B
Est. 48 min
6 exercises
Barbell Military Press
5 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 6
Leg B
Est. 54 min
6 exercises
Barbell Front Squat
5 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 20 Reps
