RafaelVazquez2

Jul 26th 2020

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6 Day Push - Pull - Legs

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5 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

The main goal of this routine us to maintain the body in a state of continuous shock, thus avoiding to get comfortable. In order to do this we shall perform a 6 days/week split: PUSH-ABS/PULL/LEGS-ABS/PUSH/PULL-ABS/LEGS combining one high intensity workout ( More weight/less reps ) and a high volume day ( Less Weight, more reps ) Sets remain basically the same.
Warm up will consist on a couple of high repetition sets of each exercise and cool down = Stretching should be done at the end of the workout ( This will help with soreness )
As for nutrition goes... It all depends on the goals: For lean bulking a 500 calorie surplus ( No more ) should be applied to our maintenance caloric intake. In case of cutting ( Fat loss ) a 500 caloric deficit should be applied. In both cases 1 to 2 grams of protein ( 2 grams preferably ) should be consumed on a daily basis to avoid muscle catabolism, taking advantage of the 36 hours protein synthesis anabolic window.
Abs should be treated like any other muscle.
As you could see the workouts combine compound lifts as well as isolation ones. However ( For people aged 40 and above ) some free weight exercises have been substituted by machines, thus no dead lifts nor squats are present in this program. Nevertheless these exercises can be thrown in any time.

Push/high intensity 12 exercises, 1 hr 28 mins

Push-Up	3x10 reps	rest: 60s
Leverage Incline Chest Press	5x8 reps	rest: 60s
Dip	4x10 reps	rest: 60s
Cable Lower Chest Raise	4x15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Cable Deltoid Raise	3x10 reps	rest: 60s
Machine Ab Crunch	4x15 reps	rest: 60s
Parallel Bar Hip Raise	4x15 reps	rest: 60s
Cable Rope Deltoid Row	2x10 reps	rest: 60s
Back Bend	3x10 reps	rest: 30s
Dynamic Chest Stretch	3x10 reps	rest: 30s

Pull/High intensity 9 exercises, 1 hr 18 mins

Machine Seated Row	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s
Cable Shrug	4x10 reps	rest: 60s
Cable Bicep Curl	4x10 reps	rest: 60s
Cable Rope Hammer Curl	4x10 reps	rest: 60s
Dumbbell Concentration Curl	3x50 reps	rest: 60s
Cable Rope Deltoid Row	2x15 reps	rest: 60s
Back Stretch	3x10 reps	rest: 30s
Bicep Stretch	3x10 reps	rest: 30s

Legs high intensity 12 exercises, 1 hr 22 mins

Machine Leg Press	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Machine Hip Adduction	4x10 reps	rest: 60s
Dumbbell Plie Squat	3x10 reps	rest: 60s
Hack Calf Raise	4x10 reps	rest: 60s
Machine Ab Crunch	4x15 reps	rest: 60s
Parallel Bar Hip Raise	4x15 reps	rest: 60s
Cable Rope Deltoid Row	2x10 reps	rest: 60s
All Fours Quad Stretch	3x10 reps	rest: 30s
Seated Floor Hamstring Stretch	3x10 reps	rest: 30s
World's Greatest Stretch	3x10 reps	rest: 30s
Straddle Stretch	3x10 reps	rest: 30s

Push/high volume 10 exercises, 1 hr 28 mins

Isometric Chest Press	3x10 reps	rest: 60s
Dumbbell Incline Fly With A Twist	4x12 reps	rest: 90s
Dumbbell Bench Press (Palms in)	4x10 reps	rest: 60s
Dip	4x10 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	4x10 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Cable Lateral Raise	3x15 reps	rest: 60s
Cable Rope Deltoid Row	2x10 reps	rest: 60s
Machine Ab Crunch	4x20 reps	rest: 60s
Dumbbell Rotational Decline Sit-Up	4x15 reps	rest: 60s

Pull/High volume 11 exercises, 1 hr 43 mins

Machine Seated Row	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x15 reps	rest: 60s
Cable Bicep Curl	4x12 reps	rest: 60s
Cable Rope Hammer Curl	4x12 reps	rest: 60s
Dumbbell Concentration Curl	2x50 reps	rest: 60s
Machine Leg Press	4x12 reps	rest: 60s
Machine Hip Abduction	4x15 reps	rest: 60s
Hack Calf Raise	4x15 reps	rest: 60s
Cable Rope Deltoid Row	2x15 reps	rest: 30s
Machine Ab Crunch	4x15 reps	rest: 60s
Dumbbell Rotational Decline Sit-Up	4x15 reps	rest: 60s