6 Day Workout Routine: The Diet and Exercise Plan That Will Have You Looking Like Your Best Self:-

Hey, Folks are you looking for 6 Day Workout Routine, you are in the right place. This post is about to Best workout routine for your Exercise plan.

Push-Pull Legs 6 Day Split For Strength And Hypertrophy If you’re looking for the best push-pull leg split workout then you came to the right place. In this article, I’m going to share my push-pull legs 6 days split for strength and hypertrophy routine.

Push Pull Legs 6 Day Split For Strength and Hypertrophy (6 Day Workout Routine)

Traditionally, many bodybuilders have used a pull-apart split which consists of pull-ups, pull-downs, and push-ups. There are actually a lot of benefits to this split as it tends to enhance the other work done in the training cycle. However, there are many who disagree and prefer the front lever or pull apart split for maximum effect. There’s a lot of evidence to suggest that this version is just as effective. I personally prefer the front lever version. Now I’m not saying this is the only correct way to split the workout. What I’m saying is that I prefer this method because it puts emphasis on the work on the biceps and the upper back. To get the best out of the front lever split you need to practice it as a front lever variation.

What Makes This Workout So Effective?

In the past when I would build strength and hypertrophy using only bodyweight training, I was using a strict 3×5 progressive volume format to workout with. The problem with this is that it takes weeks and weeks to see results so it’s not practical to do it. For a lot of athletes, this is all they have access to and that just isn’t good enough for the hours of training that is necessary to achieve real strength gains. As a result, I started experimenting with a more cardio-centric approach to workouts to increase volume and gain body fat. The routine I have in this article is a combination of a cardio-focused routine that you can do any time of the day and a strength-focused routine that you can do for an hour in the morning.

The Routine

Here’s my complete 6 day push-pull legs workout for hypertrophy. Week 1 – Push Pull 3/4 Front Squats 3/4 Front Squats Week 2 – Push Pull Back Squats Push Pull Back Squats Week 3 – Push Pull Deadlifts Push Pull Deadlifts Week 4 – Push Pull Leg Extensions Push Pull Leg Extensions Week 5 – Push Pull Split Squats Push Pull Split Squats Week 6 – Push Pull Hip Extension Push Pull Hip Extension Rest 1-3 days 6 Day Push Pulls Routine for Hypertrophy and Strength Training What are you waiting for? Below is the complete 6 day push pull workout that you can do at your gym. The workout itself consists of 3 days for strength training and 3 days for hypertrophy training. So, it has 6 total workouts. However, just because the workouts have different numbers doesn’t mean they are different.

Work out Day 1:- Push Workout- Chest, Shoulders, Triceps (Part 1)

Reps: 5-10            Sets: (3-6)            Rest: 1-3 Minutes

Push ExercisesTargeted Muscles
Barbell Flat Bench PressChest
Incline Dumbell PressChest
Dumbbell PulloverChest
Barbell Overhead PressShoulder
DB Front Lateral RaisesShoulder
Bent-Over Lateral RaisesShoulder
DipsTriceps
Incline Dumbbell
Overhead Extension
Triceps
Triceps Pushdown with BarTricep
Weighted PushupUpper Body

Work Out Day 2 Pull Workout- Back, Biceps, Forearms (Part 1)

Reps: 6-12   Sets: 3-5    Rest: 1-3 Minutes

Pull ExercisesMuscles Engaged
Pull-upsBack
Wide Grip Lat PulldownBack
Barbell Bent-Over RowBack
One Arm Dumbbell RowingBack
ChinupsBiceps
EZ Standing Bicep CurlBiceps
DB Alternate Bicep curlBiceps
Preacher CurlBiceps
Palm up Dumbbell Wrist CurlWrist and Forearm

Work  Out Day 3 Leg Workout- Quads, Hamstrings, Calves, Gluteus, Core (Part 1)

Leg and Core ExercisesMuscles Activate
Barbell Smith Machine LungesQuadriceps, Glutes,
and Hamstring
Barbell Back SquatQuad and Glutes
Leg ExtensionQuad
Dumbbell Romanian DeadliftHamstring, Quad, Glutes
Prone Lying DB Leg CurlHamstring
Weighted Glute BridgeGlute
Calf RaisesCalves
Sits upCore
Leg RaisesCore
PlankCore

Is It for You?

If you’re looking for a workout plan to blast your push pull legs, then this is your routine. I can assure you that after you’ve completed this full workout cycle, you’ll be pleased. What Are the Benefits of Push Pull Legs? When I originally wrote the Push Pull Legs article, I wasn’t 100% sold on the concept. But I’ve been looking at it again recently and I’m now more convinced than ever that this is an effective way to train your pull leg muscles. Let me explain: In powerlifting, most people focus on their quads for the majority of their training time. But this is really a bad idea. I believe that the importance of the squat comes first and foremost, and it should always be the first lift in your programming. The quads will always be there.

Tips to Get the Most Out of This Workout

You have to make sure that you’re focusing on the right muscles. This is not going to be a split workout that you use for fat loss or getting lean. Don’t workout more than 3 times per week. Aim to get in 1 complete session per day for 3 days and then 2 sessions per day for the 4th day of the week. Take a rest day on day 5. You can use any exercise that works well for your body. This workout is suitable for people with a lot of lean muscle and some body fat. Pete’s Push Pull Squats Tips These are the five key tips that Pete uses to get the most out of his push pull squat: Incline is up. One of the biggest mistakes that I see people make when performing these exercises is that they’re performing these without an incline. So I always recommend that you put one in your workstation.

The Work Out Day 4 Push Workout- Chest, Shoulders, Triceps (Part 2)

Incline Bench Press
Muscle worked: Chest Reps: 8-12, Sets: 2-3 Rest: 1-3 minutes    
2) Flat Dumbbell Press Muscle worked: Upper ChestReps: 8-12, Sets: 2-3Rest: 1-3 minutes  
3) Dumbbell Squeeze Press Muscle worked: Upper ChestReps: 6-8, Sets: -3Rest: 2 minutes  
4) Dumbbell Arnold Press Muscle build: Shoulders Reps: 8-10, Sets: 3 Rest: 2 minutes    
5)Barbell Front RaisesMuscle build: Anterior DeltoidReps: 8-10, Sets: 2Rest: 2 minutes    
6)Pike PushupTargeted muscle: ShoulderReps: 8-10, Sets: 2-3Rest: 2 minutes    
7)Weighted Triangle Press UpTargeted muscle: TricepsReps: 10-15, Sets: 2Rest: 1 minute  
8) Triceps Rope Pushdown Muscle build: TricepsReps: 8-10, Sets: 3Rest: 2-3 minutes  

Work Out Day 5 Pull Workout- Back, Biceps, Rear Deltoid (Part 2)
1.   Pull ups
·         Muscle worked: Back
·         Reps: 8-12, Sets: 2-3
·         Rest: 1-3 minutes
2.   Reverse Grip Lat Pulldown
·         Muscle worked: Back
·         Reps: 8-12, Sets: 2-3
3.   T Rowing
1.   Muscle worked: Back
·         Reps: 6-8, Sets: -3
·         Rest: 2 minutes
4.   Face Pull
·         Muscle build: Rear Delt and Traps
·         Reps: 8-10, Sets: 3
·         Rest: 2 minutes
5.   Dumbbell Rear Delt Fly
·         Muscle Build: Rear Delt and Traps
·         Reps: 8-10, Sets: 2
·         Rest: 2 minutes
6.   Barbell Upright Row
·         Targeted muscle: Shoulder and Upper Trap
·         Reps: 8-10, Sets: 2-3
·         Rest: 2 minutes
7.   Barbell Curl
·         Targeted muscle: Biceps
·         Reps: 8-10, Sets: 2-3
·         Rest: 2 minutes
8.   Concentration Curl
·         Targeted muscle: Biceps
·         Reps: 10-15, Sets: 2
·         Rest: 1 minute
9.   Dumbbell Hammer Curl
·         Muscle build: Biceps
·         Reps: 8-10, Sets: 3
·         Rest: 2-3 minutes
10.                Incline Dumbbell Curl
·         Muscle build: Biceps
·         Reps: 8-10, Sets: 3
·         Rest: 2-3 minutes

Work Out Day 6 Leg Workout- Quads, Hamstrings, Calves, Gluteus, Core (Part 2)
1.   Deadlift
·         Muscle worked: Lower body and Back
·         Reps: 4-6, Sets: 2-3
·         Rest: 1-3 minutes
2.   Barbell Jammers
·         Muscle Build: Lower body
·         Reps: 6-8, Sets: 2-3
·         Rest: 1-2 minutes
3.   Leg Press
·         Muscle worked: Quadriceps
·         Reps: 10-12, Sets: 2-3
·         Rest: 1-3 minutes
4.   Leg Curl
1.   Muscle worked: Hamstrings
·         Reps: 8-10, Sets: 2-3
·         Rest: 2 minutes
5.   Dumbell Bulgarian Split Squat
·         Muscle Build: Quads, Glutes, and Hamstrings
·         Reps: 8-10, Sets: 3
·         Rest: 2 minutes
6.   Barbell Hip Thrust
·         Muscle Build: Glutes and Hamstrings
·         Reps: 8-10, Sets: 2
·         Rest: 2 minutes
7.   Plank
·         Targeted muscle: Core
·         1-2 Minute Hold
8.   Side Plank
·         Targeted muscle: Core
·         1-2 Minute Hold
9.   Reverse Crunches
·         Targeted muscle: Core
·         1-2 Minute Hold
10.                Hanging Knee Raises
·         Muscle build: Core
·         AMRAP
 
 

Conclusion

In this article, I’ve shared my push pull legs 6 day workout plan. If you’re doing it, it’ll feel like a cake walk. But if you’re skeptical about doing it, there are a few tricks to do. These are a few of my personal favorite push pull legs workouts. I’m pretty sure that they work. If you want to try them for yourself, you can download them below. Download The Sample Workouts Here: Push Pull Legs 6 Day Workout P.S. Do you want to learn to strength train like a bodybuilder and get ripped like Hady Habib? Check out these training methods to become an elite bodybuilder. P.P.S. Want more bodybuilding tips, tricks and workouts? Well, we got you covered too. Check out the “Starting Strength” course.

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