push pull legs 6 day plan - JEFIT

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push pull legs 6 day plan - JEFIT

push pull legs 6 day plan banner

push pull legs 6 day plan

AUDIO TIP

Cutting

Intermediate

Machine strength

Plan Details

The push pull legs 6 day plan routine by maxporcaro2 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

Day 1

push 1

Est. 66 min

9 exercises

Rowing Demonstration

Rowing

1 Set

Leverage Chest Press Demonstration

Leverage Chest Press

4 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Machine Lateral Raise Demonstration

Machine Lateral Raise

3 Sets x 15 Reps

Dip Demonstration

Dip

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 15 Reps

Day 2

pull 1

Est. 66 min

8 exercises

Rowing Demonstration

Rowing

1 Set

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 15 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 15 Reps

Cable Upright Row Demonstration

Cable Upright Row

3 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 21 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 15 Reps

Day 3

legs 1

Est. 64 min

8 exercises

Rowing Demonstration

Rowing

1 Set

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15 Reps

Power Runner Demonstration

Power Runner

3 Sets x 15 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

3 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 15 Reps

Day 4

push 2

Est. 75 min

9 exercises

Rowing Demonstration

Rowing

1 Set

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

4 Sets x 15 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 12 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 15 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 6 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 15 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

3 Sets x 15 Reps

Day 5

pull 2

Est. 70 min

8 exercises

Rowing Demonstration

Rowing

1 Set

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 15 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 15 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

2 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 15 Reps

Day 6

legs 2

Est. 62 min

7 exercises

Rowing Demonstration

Rowing

1 Set

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

4 Sets x 15 Reps

Machine Squat Demonstration

Machine Squat

4 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 15 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 20 Reps