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This is a Push/Pull/Legs routine created to increase strength and induce muscle hypertrophy.
The first 3 days focus on low reps with high weight. The last 3 days focus on high reps with less weight. You should rest either between the 3 days, after the 6 days, or both. Shoot for between 5-8 reps for the power days and 12-15 for hypertrophy days.
Note: If you are a beginner you may want to try a 3 day split iterating weeks.
Week A: Push Power, rest, Pull Power, rest, Abs and Legs Power, rest
Week B: Push Hypertrophy, rest, Pull Hypertrophy, rest, Abs and Legs Hypertrophy, rest
• Day 1 - Push Power
• Day 2 - Pull Power
• Day 3 - Abs and Legs Power
• Day 4 - Push Hypertrophy
• Day 5 - Pull Hypertrophy
• Day 6 - Abs and Legs Hypertrophy
Barbell Bench Press
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3x6 reps |
rest: 120s
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Barbell Incline Bench Press
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3x6 reps |
rest: 120s
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Dumbbell Fly
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3x6 reps |
rest: 120s
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Barbell Shoulder Press
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3x6 reps |
rest: 120s
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Barbell Bench Press (Close Grip)
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3x6 reps |
rest: 120s
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Dumbbell Tricep Extension
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3x6 reps |
rest: 120s
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Cable Shoulder Extension
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3x6 reps |
rest: 120s
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Weighted Tricep Dip
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3x6 reps |
rest: 120s
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Barbell Bent-Over Row
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3x6 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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3x6 reps |
rest: 120s
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Cable Seated Row
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3x6 reps |
rest: 120s
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Cable Rope Face Pull
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3x6 reps |
rest: 120s
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Barbell Curl
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3x6 reps |
rest: 120s
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Dumbbell Incline Curl
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3x6 reps |
rest: 120s
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Barbell Preacher Curl
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3x6 reps |
rest: 120s
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Barbell Kneeling Wrist Curl (Palms Up)
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3x6 reps |
rest: 120s
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Barbell Deadlift
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3x6 reps |
rest: 120s
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Barbell Squat
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3x6 reps |
rest: 120s
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Dumbbell Lunge
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3x6 reps |
rest: 120s
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Machine Leg Press
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3x6 reps |
rest: 120s
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Calf Press On Leg Press
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3x6 reps |
rest: 120s
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Machine Seated Calf Raise
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3x6 reps |
rest: 120s
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Dumbbell Side Bend
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3x6 reps |
rest: 120s
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Cable Kneeling Crunch
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3x6 reps |
rest: 120s
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Dumbbell Bench Press
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3x12 reps |
rest: 90s
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Dumbbell Decline Press
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3x12 reps |
rest: 90s
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Cable Cross-Over
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3x12 reps |
rest: 90s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 90s
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Dumbbell Press (Close Grip)
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3x12 reps |
rest: 90s
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Barbell Tricep Extension
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3x12 reps |
rest: 90s
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Weighted Tricep Dip
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3x12 reps |
rest: 90s
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Cable V Bar Pulldown
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3x12 reps |
rest: 90s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 90s
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Pull-Up
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3x12 reps |
rest: 90s
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Dumbbell Reverse Fly
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3x12 reps |
rest: 90s
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Dumbbell Rear Deltoid Row
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3x12 reps |
rest: 90s
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Barbell Curl
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3x12 reps |
rest: 90s
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Cable Standing Curl
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3x12 reps |
rest: 90s
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Barbell Reverse Curl
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3x12 reps |
rest: 90s
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Barbell Wrist Curl (Posterior)
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3x12 reps |
rest: 90s
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Barbell Front Squat
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3x12 reps |
rest: 90s
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Barbell Stiff-Leg Deadlift (Wide Stance)
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3x12 reps |
rest: 90s
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Dumbbell Single-Leg Squat
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3x12 reps |
rest: 90s
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Jump Squat
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3x12 reps |
rest: 90s
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Machine Seated Calf Raise
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3x12 reps |
rest: 90s
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Barbell Standing Calf Raise
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3x12 reps |
rest: 90s
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Cable Russian Twist (Stability Ball)
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3x12 reps |
rest: 90s
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Plank
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3x6 reps |
rest: 90s
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