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Legs Push Pull
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Legs Push Pull routine by WilliamCanning is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Legs Push Pull 6 Day routine An intermediate routine with the conventional order swapped from push, pull and legs to avoid conflict between pull and legs days. This is the most common, tried and true routine for building mass. an additional rest day may be added in when required mid week. Should be supplemented with a diet of high caloric intake. Macros are dependent on the individual and therefore individual needs must be taken into account when creating a diet plan. General advice includes Eat in a caloric surplus when bulking. avoid "dirty bulking" to avoid excessive fat gains. Moderate fat and protein intake with a focus on carbohydrates such as rice, pasta, white and sweet potato. Lean proteins such as fish, turkey, chicken, beef, eggs, cottage cheese and protein powder. Healthy fats such as fatty fish, nuts and seeds, olive oil. For compound movements always start with warmup set of 30% max then a second set of 50% max weight. Rep range is a general 8-12.
Routine detail
Day 1
Legs #1
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 2
Push #1
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 3
Pull #1
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Cable One-Arm Reverse Fly
3 Sets x 6 Reps
Day 4
Legs #2
Est. 0 min
6 exercises
Machine Single-Leg Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 12 Reps
Day 5
Push #2
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 10 Reps
Push-Up
3 Sets x 12 Reps
Day 6
Pull #2
Est. 0 min
6 exercises
Cable Seated Row
3 Sets x 6 Reps
Cable V Bar Pulldown
3 Sets x 6 Reps
Machine Reverse Fly
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
