Push Pull Legs 6 Days
Bulking
Intermediate
Barbell
Plan Details
The Push Pull Legs 6 Days routine by SSTAN is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
https://www.aston.ac.uk/sport/news/tips/fitness-exercise/push-pull-legs https://www.aworkoutroutine.com/5-day-workout-routine/
Routine detail
Day 1
Push 1
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 12,8,5,5,7 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8,8,10 Reps
Dumbbell Incline Bench Press
3 Sets x 8,8,10 Reps
Dumbbell Lateral Raise
3 Sets x 10,10,12 Reps
Cable Rope High Pulley Tricep Extension
2 Sets x 8,10 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 8,10 Reps
Day 2
Pull 1
Est. 0 min
6 exercises
Barbell Bent-Over Row
5 Sets x 12,8,5,5,7 Reps
Cable Rope Lat Pulldown
3 Sets x 8,8,10 Reps
Dumbbell Reverse Fly
3 Sets x 10,10,12 Reps
Dumbbell Shoulder Shrug
3 Sets x 8,8,10 Reps
EZ Bar Close Grip Curl
2 Sets x 8,10 Reps
Dumbbell Hammer Curl
2 Sets x 8,10 Reps
Day 3
Legs 1
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 10,8,5,5,5 Reps
Barbell Hack Squat
3 Sets x 6,6,8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8,8,10 Reps
Dumbbell Reverse Lunge
3 Sets x 8,8,10 Reps
Barbell Standing Calf Raise
4 Sets x 6,6,6,8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10,10,15 Reps
Day 4
Push 2
Est. 0 min
6 exercises
Barbell Incline Bench Press
5 Sets x 12,8,6,6,8 Reps
Barbell Shoulder Press
3 Sets x 8,8,10 Reps
Dumbbell Fly
3 Sets x 8,8,10 Reps
Dumbbell Lateral Raise
3 Sets x 10,10,15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Dumbbell Incline Tricep Extension
2 Sets x 12 Reps
Day 5
Pull 2
Est. 0 min
6 exercises
Machine Assisted Pull-Up
5 Sets x 8,8,6,6,8 Reps
Dumbbell Bent-Over Row
3 Sets x 8,8,10 Reps
Cable Rope Face Pull
3 Sets x 10,10,15 Reps
Barbell Shrug
3 Sets x 8,8,10 Reps
EZ Bar Curl
3 Sets x 8,8,10 Reps
Dumbbell Incline Hammer Curl
2 Sets x 12 Reps
Day 6
Legs 2
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 12,8,6,6,8 Reps
Barbell Hip Thrust
3 Sets x 8,8,10 Reps
Barbell Front Squat
2 Sets x 10,12 Reps
Barbell Good Morning
2 Sets x 10,12 Reps
Barbell Standing Calf Raise
4 Sets x 10,10,10,15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10,10,15 Reps
