6 Day - Push, Pull, Legs
General
Advanced
Machine strength
Plan Details
The 6 Day - Push, Pull, Legs routine by KaoticRT is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Day 1 Push (Chest, Triceps, Shoulders) Day 2 Pull (Back and Biceps) Day 3 Legs Day 4 Push (Chest, Triceps, Shoulders) Day 5 Pull (Back and Biceps) Day 6 Legs Day 7 Rest
Routine detail
Day 1
Chest,Triceps, Shoulders - A (Push)
Est. 83 min
11 exercises
Barbell Bench Press
5 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 2
Arms and Back - A (Pull)
Est. 107 min
11 exercises
Walking
1 Set
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Deadlift
6 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Day 3
Legs and Abs -A
Est. 43 min
5 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Decline Crunch
4 Sets x 15 Reps
Day 4
Chest,Triceps, Shoulders - B (Push)
Est. 83 min
11 exercises
Barbell Bench Press
5 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 5
Arms and Back - B(Pull)
Est. 107 min
11 exercises
Walking
1 Set
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Deadlift
6 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Day 6
Legs and Abs -B
Est. 43 min
5 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Decline Crunch
4 Sets x 15 Reps
