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6-Day Workout Plan: Push, Pull, Legs

The document outlines a six-day workout program focusing on push, pull, and leg exercises. Each day includes specific exercises with recommended sets and repetitions to target various muscle groups. The program emphasizes strength training with a mix of compound and isolation movements.

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anishbhardwaj2110
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9 views1 page

6-Day Workout Plan: Push, Pull, Legs

The document outlines a six-day workout program focusing on push, pull, and leg exercises. Each day includes specific exercises with recommended sets and repetitions to target various muscle groups. The program emphasizes strength training with a mix of compound and isolation movements.

Uploaded by

anishbhardwaj2110
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

DAY 1 PUSH Bench Press 4x6-10 Incline DB Press 3x8-12 Chest Fly 3x12-15 Shoulder Press

4x8-12 Side Lateral Raise 4x12-15 Triceps Pushdown 3x10-15 Overhead Extension 3x10-12 DAY
2 PULL Lat Pulldown 4x8-12 Barbell Row 4x8-10 Cable Row 3x10-12 Face Pull 3x12-15 Barbell
Curl 3x8-12 Hammer Curl 3x10-12 DAY 3 LEGS Squats 4x6-10 Leg Press 4x12-15 RDL 3x8-12
Leg Curl 3x12-15 Leg Extension 3x12-15 Calf Raise 5x20 DAY 4 PUSH (Lower Chest) Decline
Bench 4x8-10 Flat DB Press 3x8-12 High to Low Cable Fly 3x12-15 Dips 3x10-15 Shoulder Press
4x8-12 Side Lateral Raise 4x15 Triceps Rope Pushdown 3x12 Skull Crusher 3x10 DAY 5 PULL
Deadlift 4x5 Wide Lat Pulldown 4x8-12 T-Bar Row 3x8-10 One Arm DB Row 3x10-12 Face Pull
3x15 Barbell Curl 3x10 Incline Curl 3x12 DAY 6 LEGS Hack Squat 4x8 Walking Lunges 3x20 RDL
4x10 Leg Curl 3x15 Leg Extension 3x15 Seated Calf Raise 5x20

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