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Nik VR's 6 Day Push Pull Leg Plan
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Nik VR's 6 Day Push Pull Leg Plan routine by NVR99 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Workout Day #2
Est. 91 min
11 exercises
Smith Machine Squat
4 Sets x 12 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Tue
Workout Day #3
Est. 71 min
11 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Any
Workout Day #1
Est. 59 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
