Legs Push Pull 6x PW
General
Intermediate
Machine strength
Plan Details
The Legs Push Pull 6x PW routine by MitchelFC is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Routine detail
Mon
Legs A
Est. 71 min
7 exercises
Barbell Front Squat
4 Sets x 8 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
5 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Tue
Push A
Est. 63 min
7 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Flat Bench Fly
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Wed
Pull A
Est. 60 min
7 exercises
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Thu
Legs B
Est. 70 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Fri
Push B
Est. 72 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Cable Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Sat
Pull B
Est. 57 min
6 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
