Monsieur Bear´s 6 day push, pull, legs routine
Bulking
Intermediate
Machine strength
Plan Details
The Monsieur Bear´s 6 day push, pull, legs routine routine by monsieur_bear is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Each workout starts out with a compound lift using a 15 rep goal over 5 sets. If you exceed the rep goal by 0-3 reps then add 2.5-5lbs to the working weight the next time you perform the exercise. If you exceed the rep goal by 4+ reps then add 5-10lbs to the working weight. Starting out with a heavy compound lift will is a great way to increase central nervous system (CNS) activity, improve strength, and gain confidence moving heavy loads. When picking a start weight for this lift I would recommend using your 5-6 rep max (RM). After the 5 sets of the heavy compound lift you’re going to perform a back-off set in which you decrease the working weight by 20% (round to the nearly 2.5 or 5lbs) and try to perform as many quality reps as possibly (AMQRAP). This set is less taxing on the CNS and allows for some extra volume on the main compound lift of the day, which is helpful for muscle growth and reinforcing proper form. Proportionally increase the working weight of AMQRAP set by 2.5-10lbs every time you increase the weight during the 15 rep goal sets. After the main compound movement of the day you’re going to perform rest-pause/bulldozer sets for the remainder of the workout. You will be resting 15 to 60 seconds between each set of an exercise and 2 to 3 minutes between each exercise. The accessory work will begin with compound exercises using moderate loads and will conclude will isolation, pump-inducing exercises using relatively low loads. It’s important that you keep track of your timing in between sets. Be wise if and how you decide to make substitutions. For example, substituting conventional deadlift for sumo deadlift is completely reasonable but substituting chin-ups for another curl exercise is not advisable.
Routine detail
Day 1
PUSH A
Est. 98 min
11 exercises
Barbell Bench Press
5 Sets x 3 Reps
Barbell Bench Press
1 Set
Barbell Rear Press
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Air Bike
4 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Plank
3 Sets
Stationary Bike
1 Set
Day 2
PULL A
Est. 103 min
11 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Deadlift
1 Set
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Cable Reverse Fly
5 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Back Extension
4 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 3
LEGS A
Est. 78 min
10 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Squat
1 Set
Barbell Good Morning
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Back Hyperextension
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Crunch
4 Sets x 20 Reps
Reverse Crunch
4 Sets x 15 Reps
Rotational Crunch
4 Sets x 20 Reps
Day 4
PUSH B
Est. 106 min
11 exercises
Barbell Military Press
5 Sets x 3 Reps
Barbell Military Press
1 Set
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable Lateral Raise
5 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
Oblique Crunch
4 Sets x 15 Reps
Stability Ball Trunk Rotation
5 Sets x 20 Reps
Rowing
1 Set
Day 5
PULL B
Est. 109 min
11 exercises
Barbell Deadlift
5 Sets x 3 Reps
Barbell Deadlift
1 Set
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbbell Incline Curl
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Dumbbell Side Bend
5 Sets x 15 Reps
Treadmill Running
1 Set
Day 6
LEGS B
Est. 69 min
9 exercises
Barbell Front Squat
5 Sets x 3 Reps
Barbell Front Squat
1 Set
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Cable Upward Chop
4 Sets x 15 Reps
