6 day push pull plan
Bulking
Advanced
Machine strength
Plan Details
The 6 day push pull plan routine by tvqmtwnhw is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Day 1
New Workout
Est. 0 min
16 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Internal Rotation
6 Sets x 8 Reps
Cable External Rotation
6 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Day 2
New Workout
Est. 0 min
14 exercises
Back Hyperextension
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Single leg Romanian deadlift
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 4
New Workout
Est. 0 min
15 exercises
Single leg box squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine shoulder press narrow grip
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Day 5
New Workout
Est. 0 min
15 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 8
New Workout
Est. 0 min
16 exercises
Barbell Side Split Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Upright Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Day 9
New Workout
Est. 0 min
14 exercises
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 11
New Workout
Est. 0 min
16 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Day 12
New Workout
Est. 0 min
15 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 8 Reps
Machine One-Arm Pulldown
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
