6 Day Push - Pull - Legs
Cutting
Advanced
Machine strength
Plan Details
The 6 Day Push - Pull - Legs routine by RafaelVazquez2 is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
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.
Routine detail
Mon
Push/high intensity
Est. 89 min
12 exercises
Push-Up
3 Sets x 10 Reps
Leverage Incline Chest Press
5 Sets x 8 Reps
Dip
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Cable Rope Deltoid Row
2 Sets x 10 Reps
Back Bend
3 Sets x 10 Reps
Dynamic Chest Stretch
3 Sets x 10 Reps
Tue
Pull/High intensity
Est. 79 min
9 exercises
Machine Seated Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Cable Shrug
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 50 Reps
Cable Rope Deltoid Row
2 Sets x 15 Reps
Back Stretch
3 Sets x 10 Reps
Bicep Stretch
3 Sets x 10 Reps
Wed
Legs high intensity
Est. 83 min
12 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Hack Calf Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Cable Rope Deltoid Row
2 Sets x 10 Reps
All Fours Quad Stretch
3 Sets x 10 Reps
Seated Floor Hamstring Stretch
3 Sets x 10 Reps
World's Greatest Stretch
3 Sets x 10 Reps
Straddle Stretch
3 Sets x 10 Reps
Thu
Push/high volume
Est. 88 min
10 exercises
Isometric Chest Press
3 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 12 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Rope Deltoid Row
2 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Dumbbell Rotational Decline Sit-Up
4 Sets x 15 Reps
Fri
Pull/High volume
Est. 104 min
11 exercises
Machine Seated Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 50 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Hack Calf Raise
4 Sets x 15 Reps
Cable Rope Deltoid Row
2 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Dumbbell Rotational Decline Sit-Up
4 Sets x 15 Reps
Sat
Legs high volume
Est. 45 min
4 exercises
Machine Leg Press
5 Sets x 15 Reps
Dumbbell Plie Squat
4 Sets x 12 Reps
Machine Hip Adduction
5 Sets x 15 Reps
Hack Calf Raise
5 Sets x 15 Reps
