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Push Pull 6 day Split
Cutting
Advanced
Dumbbell
Plan Details
The Push Pull 6 day Split routine by SkippyGibson is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Push 1
Est. 108 min
9 exercises
Barbell Bench Press
6 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Push Press
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cobra
3 Sets
Leg Raise
3 Sets x 30 Reps
Running
1 Set
Tue
Pull 1
Est. 121 min
11 exercises
Machine Vertical Row (Close Grip)
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Rear Pull-Up (Wide Grip)
4 Sets x 12 Reps
Barbell One-Arm Row
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Dip
4 Sets x 15 Reps
Cobra
3 Sets
Decline Oblique Crunch
3 Sets x 30 Reps
Running
1 Set
Wed
Legs 1
Est. 240 min
12 exercises
Barbell Deep Squat
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Barbell Seated Calf Raise
4 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Assisted Hyperextension
3 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Decline Bench Rotational Sit-Up
3 Sets x 30 Reps
Decline Reverse Crunch
3 Sets x 30 Reps
Cobra
3 Sets
Running
1 Set
Fri
Push 2
Est. 240 min
9 exercises
Barbell Shoulder Press
6 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 20 Reps
Dumbbell One-Arm Fly (Stability Ball)
4 Sets x 1120 Reps
Cobra
3 Sets
Leg Raise
3 Sets x 30 Reps
Running
1 Set
Sat
Pull 2
Est. 131 min
11 exercises
Cable Rear Pulldown (Wide Grip)
4 Sets x 15 Reps
Pull-Up
4 Sets x 15 Reps
Barbell Behind the Back Shrug
4 Sets x 15 Reps
Dumbbell Alternating Reverse Fly
4 Sets x 15 Reps
Dumbbell Seated Tricep Press
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Cable Reverse Curl
4 Sets x 30 Reps
Cobra
3 Sets
Decline Bench Rotational Sit-Up
3 Sets x 30 Reps
Running
1 Set
Sun
Legs 2
Est. 116 min
9 exercises
Barbell Deep Squat
8 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Decline Reverse Crunch
3 Sets x 30 Reps
Decline Bench Weighted Twist
3 Sets x 30 Reps
Cobra
3 Sets
Running
1 Set
