Push Pull 6 day Split - JEFIT

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Push Pull 6 day Split - JEFIT

Push Pull 6 day Split banner

Push Pull 6 day Split

AUDIO TIP

Cutting

Advanced

Machine strength

Plan Details

The Push Pull 6 day Split routine by williambaskervillehicks is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

Routine detail

Mon

Push 1

Est. 0 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 10 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 10 Reps

Cable Upper Chest Crossover Demonstration

Cable Upper Chest Crossover

3 Sets x 10 Reps

Barbell Seated Press Demonstration

Barbell Seated Press

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Tue

Pull 1

Est. 0 min

12 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

5 Sets x 10 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

3 Sets x 10 Reps

Wed

Legs 1

Est. 0 min

7 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 20 Reps

Thu

Push 2

Est. 0 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

3 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 10 Reps

Cable Upright Row Demonstration

Cable Upright Row

5 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

3 Sets x 10 Reps

Fri

Pull 2

Est. 0 min

11 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

3 Sets x 10 Reps

Dumbbell Alternating Reverse Fly Demonstration

Dumbbell Alternating Reverse Fly

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Incline Spider Curl Demonstration

Dumbbell Incline Spider Curl

3 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

5 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

5 Sets x 10 Reps

Any

New Workout

Est. 0 min

4 exercises

V-Up Demonstration

V-Up

5 Sets x 10 Reps

Plank Demonstration

Plank

5 Sets

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

5 Sets x 10 Reps

Crunch Demonstration

Crunch

5 Sets x 10 Reps