push pull legs 6
General
Advanced
Machine strength
Plan Details
The push pull legs 6 routine by banks.ian is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Push A
Est. 43 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
Day 2
Pull A
Est. 45 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Reverse Fly
5 Sets x 8 Reps
Day 3
Legs A
Est. 41 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Extension
1 Set x 20 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 4
Push B
Est. 47 min
6 exercises
Barbell Military Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 5
Pull B
Est. 49 min
7 exercises
Barbell Deadlift
4 Sets x 5 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Pull-Up
1 Set x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
landmine row (straight bar)
4 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Day 6
Legs B
Est. 0 min
0 exercises
This day is empty
