6 days Push, pull, legs split
Bulking
Intermediate
Machine strength
Plan Details
The 6 days Push, pull, legs split routine by eliasdkarlsen is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Pretty though workout with progressive overload and using low to mid rep zone to get stronger and bigger. Training the whole body twice throught the 6 days.
Routine detail
Day 1
Push
Est. 74 min
9 exercises
Barbell Bench Press
5 Sets x 4 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Jermy either
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Day 2
Pull
Est. 76 min
9 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Plank
2 Sets
Leg Raise
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Day 3
Legs
Est. 80 min
11 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 8 Reps
Hack Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Neck extensions
4 Sets x 15 Reps
Neck extensions
4 Sets x 15 Reps
Barbell Rack Pull
4 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 4
Push
Est. 74 min
9 exercises
Barbell Bench Press
5 Sets x 4 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Incline Fly
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Jermy either
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Bench Dip
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 5
Pull
Est. 77 min
9 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Preacher Curl
4 Sets x 10 Reps
Plank
1 Set
Hanging Leg Raise
4 Sets x 10 Reps
Decline Crunch
4 Sets x 15 Reps
Day 6
Legs
Est. 82 min
11 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Hack Calf Raise
2 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Neck extensions
4 Sets x 15 Reps
Neck extensions
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
