Loading...
Push Pull Legs 6 day plan
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The Push Pull Legs 6 day plan routine by psycodex is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
6 day push pull legs plan for cutting or bulking depending on goals. For intermediate to advanced lifters. Includes all the big lifts to gain strength.
Routine detail
Tue
Push #2
Est. 167 min
14 exercises
Machine Bench Press
4 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Treadmill Running
1 Set
Wed
Pull #2
Est. 166 min
14 exercises
Pull-Up
3 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Step Machine
1 Set
T Bar Row
3 Sets x 10 Reps
Fri
Legs #1
Est. 140 min
10 exercises
Smith Machine Squat
4 Sets x 6 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 12 Reps
Treadmill Running
1 Set
Sat
Push #1
Est. 217 min
20 exercises
Barbell Bench Press
4 Sets x 5 Reps
Smith Machine Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dip
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Push-Up
3 Sets x 12 Reps
Push-Up (Close Hand)
3 Sets x 12 Reps
Treadmill Running
1 Set
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Sun
Pull #1
Est. 201 min
18 exercises
Weighted Pull-Up
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Preacher Hammer Curl
4 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Treadmill Running
1 Set
Any
Big Arms
Est. 72 min
9 exercises
Weighted Pull-Up
4 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Drag Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
