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6 Day Workout Routine

This document outlines a 6 day push pull leg workout split with alternating strength and hypertrophy days. Day 1 focuses on push strength exercises like bench press and military press. Day 2 targets pull strength with deadlifts and rows. Day 3 works legs and abs with squats, leg press, and calf raises. The remaining days follow a similar pattern of push and pull hypertrophy on days 4 and 5 before concluding with a leg and ab hypertrophy session on day 6.

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1K views1 page

6 Day Workout Routine

This document outlines a 6 day push pull leg workout split with alternating strength and hypertrophy days. Day 1 focuses on push strength exercises like bench press and military press. Day 2 targets pull strength with deadlifts and rows. Day 3 works legs and abs with squats, leg press, and calf raises. The remaining days follow a similar pattern of push and pull hypertrophy on days 4 and 5 before concluding with a leg and ab hypertrophy session on day 6.

Uploaded by

salvadorbahrain
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Push Pull Leg Workout

6 Day
Workout Routine
6 Day Workout Split

Day 1: Push Strength Dr Workout

Barbell bench press- 5 sets of 5 reps with heavy weights


Barbell military press- 5 sets of 5 reps with heavy
weights
Cable lateral raises- 3 sets of AMRAPs
Cable tricep pushdown- 5 sets of 8 reps with heavy
weights
Close grip bench press- 3 sets of 12, 10, and 8 reps
(pyramid training)

Day 2: Pull Strength

Deadlifts- 5 sets of 5 reps with heavy weights


Barbell bent over row- 3 sets of 8 reps with heavy
weights
Barbell shrugs- 3 sets of 10 reps with heavy weights
Barbell curl- 5 sets of 8 reps with heavy weights
Preacher curl- 3 sets of 12, 10 and 8 reps (pyramid
training)

Day 3: Legs Strength + Abs

Barbell squat- 5 sets of 5 reps with heavy weights


Leg Press- 5 sets of 8 reps with heavy weights
Lunges- 3 sets of 10 reps with heavy weights
Standing calf raise- 3 sets of 15-20 reps
Leg raise- 3 sets of 15-20 reps
Decline crunches- 3 sets of 15-20 reps

Day 4: Push Hypertrophy

Barbell bench press (either incline or decline)- 3 sets of


15 reps
Incline dumbbell bench press- 3 sets of 15 reps
Arnold Press- 3 sets of 15 reps
Cable lateral raises- 3 sets of AMRAPs
Cable tricep pushdown- 3 sets of 15 reps
Behind the neck cable tricep extension- 3 sets of 15 reps

Day 5: Pull Hypertrophy

Wide grip lat pulldowns- 3 sets of 15 reps


Cable row- 3 sets of 15 reps
ez barbell curls- 3 sets of 15 reps
seated incline dumbbell curls- 3 sets of 15 reps
28 method barbell curl-3 sets

Day 6: Legs Hypertrophy + Abs

Squats- 3 sets of 15 reps


Leg extensions- 3 sets of 15 reps
Lying leg curl- 3 sets of 15 reps
Seated calf raises- 3 sets of AMRAPs
Leg raise- 3 sets of 15-20 reps
Decline crunches- 3 sets of 15-20 reps

Day 7: Rest

drworkout.fitness

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