PUSH - PULL - LEGS (6 day)

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

One of the most effective workout routines you can use to build muscle is the push pull legs split, in which your major muscle groups are split into three different workouts. Trains each major muscle group at the training frequency of 2x/week - as this is most effective for growth, allowing plenty of recovery time for each muscle.

PUSH trains all of your upper body pushing muscles - chest, shoulders, and triceps.
PULL trains all of your upper body pulling muscles - back, biceps, and rear delts.
LEGS trains your lower body - quads, hamstrings, and calves.

These workouts then typically performed for a total of 6 days per week with a rest day in between every 3 consecutive days.

Monday - PUSH 1 (chest, shoulders, triceps)
Tuesday - PULL 1 (back, biceps, rear delts)
Wednesday - LEGS 1 (quads, hamstrings, calves)
Thursday - PUSH 2 (chest, shoulders, triceps)
Friday - PULL 2 (back, biceps, rear delts)
Saturday - LEGS 2 (quads, hamstrings, calves)
Sunday - CARDIO (elliptical)

MON - PUSH 1 (chest, shoulders, triceps) 7 exercises, 1 hr 0 min

Barbell Bench Press	3x10 reps	rest: 90s
Cable Upright Row	3x10 reps	rest: 90s
Cable Shoulder Extension	3x10 reps	rest: 90s
Barbell Decline Bench Press	3x10 reps	rest: 90s
Cable One-Arm Lateral Raise	3x10 reps	rest: 90s
Dumbbell Pullover	3x10 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 90s

TUE - PULL 1 (back, biceps, rear delts) 8 exercises, 1 hr 7 mins

Cable Shoulder Extension	3x10 reps	rest: 90s
Cable Bicep Curl	3x10 reps	rest: 90s
Cable Rope Face Pull	3x10 reps	rest: 90s
Cable Seated Row	3x10 reps	rest: 90s
Machine Inverted Row	3x10 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 90s
Barbell Good Morning	3x10 reps	rest: 90s
Barbell Shrug	3x10 reps	rest: 90s

WED - LEGS 1 (quads, hamstrings, calves) 7 exercises, 1 hr 0 min

Barbell Deadlift	3x10 reps	rest: 90s
Dumbbell Lunge	3x10 reps	rest: 90s
Cable Pull Through	3x10 reps	rest: 90s
Kettlebell Goblet Squat	3x10 reps	rest: 90s
Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 90s
Barbell Standing Calf Raise	3x10 reps	rest: 90s
Reverse Hyper (Flat Bench)	3x10 reps	rest: 90s

THU - PUSH 2 (chest, shoulders, triceps) 6 exercises, 52 mins

Barbell Incline Bench Press	3x10 reps	rest: 90s
Barbell Shoulder Press	3x10 reps	rest: 90s
Dumbbell Bench Press	3x10 reps	rest: 90s
Dumbbell Alternating Deltoid Raise	3x10 reps	rest: 90s
Dumbbell Incline Fly	3x10 reps	rest: 90s
Cable Shoulder Extension	3x10 reps	rest: 90s

FRI - PULL 2 (back, biceps, rear delts) 8 exercises, 1 hr 8 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 90s
Barbell Shrug	3x10 reps	rest: 90s
Barbell Bent-Over Row	3x10 reps	rest: 90s
Barbell Curl	3x10 reps	rest: 90s
Barbell Good Morning	3x10 reps	rest: 90s
Dumbbell Incline Bench Row	3x10 reps	rest: 90s
Cable Rope Face Pull	3x10 reps	rest: 90s
Cable Bicep Curl	3x10 reps	rest: 90s

SAT - LEGS 2 (quads, hamstrings, calves) 6 exercises, 59 mins

Barbell Squat	5x10 reps	rest: 90s
Barbell Hip Thrust	3x10 reps	rest: 90s
Dumbbell Lunge	3x10 reps	rest: 90s
Cable Standing Leg Curl	3x10 reps	rest: 90s
Barbell Single-Leg Squat	3x10 reps	rest: 90s
Barbell Standing Calf Raise	3x10 reps	rest: 90s