Dan’s 6 Day PUSH/LEGS/PULL Meso-cycle
Bulking
Advanced
Machine strength
Plan Details
The Dan’s 6 Day PUSH/LEGS/PULL Meso-cycle routine by MikeyFreeze is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Lots of work.
Routine detail
Day 1
PUSH 1
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
LEG 1
Est. 0 min
6 exercises
Dumbbell Lunge
4 Sets x 24 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 3
PULL 1
Est. 0 min
6 exercises
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Cable One-Arm Seated Row
4 Sets x 24 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 24 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 10 Reps
Day 4
PUSH 2
Est. 0 min
7 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
EZ Bar French Press
4 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Front Raise
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Day 5
LEG 2
Est. 0 min
6 exercises
Machine Calf Raise
4 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 20 Reps
Machine Single-Leg Curl
4 Sets x 20 Reps
Dumbbell Step-Up
4 Sets x 24 Reps
Day 6
PULL 2
Est. 0 min
7 exercises
Machine Assisted Chin-Up
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Day 7
ACTIVE REST
Est. 0 min
0 exercises
This day is empty
