6 Day Push pull legs - JEFIT

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6 Day Push pull legs - JEFIT

6 Day Push pull legs banner

6 Day Push pull legs

AUTOPLAYAUDIO TIP

Bulking

Beginner

Machine strength

Plan Details

The 6 Day Push pull legs routine by sarthak.t is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

created with Masterchef sidddhant dembi have fun working out push pull legs push pull legs push pull legs push pull legs

Routine detail

Any

Leg Hypertrophy

Est. 62 min

6 exercises

Hack Squat Demonstration

Hack Squat

4 Sets x 12 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 12 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 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 12 Reps

Any

Push Strength

Est. 59 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 6 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

2 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Any

Pull Strength

Est. 62 min

8 exercises

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

2 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

2 Sets x 12 Reps

Machine Vertical Row (Close Grip) Demonstration

Machine Vertical Row (Close Grip)

3 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 12 Reps

Dumbbell Spider Curl Demonstration

Dumbbell Spider Curl

3 Sets x 12 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 12 Reps

Any

Push Hypertrophy

Est. 57 min

7 exercises

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

4 Sets x 12 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 12 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Any

Leg Strength

Est. 54 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 6 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 10 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Any

Pull Hypertrophy

Est. 57 min

7 exercises

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 12 Reps

Machine Vertical Row (Reverse Grip) Demonstration

Machine Vertical Row (Reverse Grip)

3 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 12 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

3 Sets x 12 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

3 Sets x 12 Reps

Dumbbell Inner Bicep Curl Demonstration

Dumbbell Inner Bicep Curl

3 Sets x 12 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

3 Sets x 12 Reps