So it’s important to have a solid meal plan. The PPL Split After the newbie phase, where gains come quickly and easily, most lifters with size goals adopt a training split. Training six days a week is tough but you’ll also stay on this for 3-6 weeks. You may want to start with this if you’re new to the concept, or new to working out in general. more exercises. I usually pick 2 exercises and super-set between them. I will go over the exercises performed each day, sets, reps and additional intensity tips for each body group. Sign In. We will talk about *Many lifters will do this because it gives you a day of rest between workouts, which is ideal for recovery. Even if you didn’t want to work your biceps or rear delts more than … © 2020 Bodybuilding.com. This 6 day push/pull/legs workout routine split is a high volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength. 3 Day Push/Pull Routine Day 1: Legs, abs Day 2: Chest, deltoids, triceps, abs Day 3: Back, biceps, forearms, abs. 6 Day Bodybuilding Split Routine: Push, Pull, Legs Split Workout covers me working back and biceps during my bodybuilding cut. And they’re also designed to have you training everything twice a week . Instead of rowing the weight, keep your arms locked in extension, triceps locked. My routine will go as follows: Machine pull-overs superset with rows: I really do not superset back. Chance are you’ve heard of this workout, but I’m going to give you a completely new way approach to this training style. So I made sure I paid special attention to the hamstrings and low back area. This is where you need to be sure that your cardiovascular health is up to par. Day 3 is another important day...BACK! For each individual the results will vary, but realistically there’s no wrong way to split your training. This is where you get on a back row machine or seated cable row machine. Day 4: Legs Lying Leg Curl: 1 x 6-10, 1 x 8-12 The first set should be a max set of six to 10 reps. should be done before you give it a shot. There’s also some hypertrophy in these workouts. The Push/Pull/Legs (PPL) workout split is a 3-day-per-week workout routine that’s divided into a push workout, a pull workout, and a leg workout. This rotating 4-5 day intermediate and advanced push/pull/legs split routine will build muscle and strength efficiently for experienced lifters. It’s a mixture of everything that screams muscle building, with heavy lifting and repping out. 6 Day Push Pull Legs Routine When I was in the depths of preparing for drug-free amateur bodybuilding competitions, I would simply do the Push Pull Legs routine six days per week (I … __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgba(23, 23, 22, 0.7)"},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, Push-Pull-Legs Workout: 6-Day Routine for Mass and Strength, Training Legs Twice A Week: How to Build Bigger Legs, Leg Press Foot Positions for More Mass and Definition, Supersets For Shoulders: Workout For Building Huge Delts, Supersets for Bis and Tris: 3 Workouts to Build Massive Arms, Fundamentals of Weight Training for Beginners, 6-Day Bro Split Bodybuilding Workout Plan, Rest about a minute between your sets for heavy compound exercises, Rest no more than 45-seconds between the other sets, Give yourself an hour to an hour and a half to complete each workout, Do some light cardio on your rest days, like walking, You can stay on this routine for as long as you want; I recommend at least 8 weeks, Your first 3 days are heavy workouts, specifically on your compound exercises, Your final 3 days are going to be with lighter weight and more reps, You’ll also be doing some different exercises during those last 3 days, Do this 6-day routine anywhere from 3-6 weeks. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! In my previous articles and Q&A's, I have touched lightly upon my 6-day split training routine. The separation day between pull and legs helps you to keep your muscles fresh each workout. The 2 pull day workout routines you just read about are designed to go with the push-pull-legs training method. One of the most effective is the PPL split: push, pull, and legs. So this bodybuilding training split is more for experienced bodybuilders and weightlifters. One of the routines goes as followed: Already have a Bodybuilding.com account with BodyFit? Recommended Pre-Workout for this Routine:Alpha Lion SuperhumanThis will open a new tab to my review page where I also have a discount code you can use! The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. It’s a bit different from the basic one above. Day 1 – Push Day 2 – Pull Day 3 – Recovery Day 4 – Push Day 5 – Pull Day 6 – Recovery …Repeat Secondly, black coffee r fresh beetroot juice as pre-workout whey protein powder along with Creatinine Monohydrate post 6 Day Split Routine: Push, Pull, Legs Split Workout covers me working out Chest, Shoulders & Triceps during my bodybuilding cut. Here are some key points to base your nutrition plan on this kind of workout program: Here are some additional meal planning resources I have written for you: First of all, you don’t have to be that guy with 10 different supplements on top of your fridge. 4 The push-pull legs routine is one of my favorite workouts. In the last 3 days of the week, you’ll be doing higher reps. The pros and cons of push, pull, legs. Get into position as if you were about to do a row. The goal here is ultimate muscle growth (that probably sounded cheesy, but. I recommend that you give yourself at least an hour for each workout. In this part one I will be covering hamstrings, chest and back. Selecting a training style to suit your needs isn't always easy, but our 6-week push pull legs workout plan is sure to refresh your Eat plenty of green vegetables with at least 3 of your meals, Eat complex carb sources, such as oatmeal, sweet potatoes, and whole grains throughout the day for energy, Keep your calories high enough to give you energy and for muscle growth. The final three workouts of the week are based on higher reps. I do not have school, I go to church with my fianceé and enjoy family company. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Before I give you my personal 6-day workout, I want you to have a copy of a basic Push Pull Legs workout routine. Supersets always work well or drop sets. 5 Um…yes, I’ve been that guy! View our enormous library of workout photos and see exactly how each exercise So get ready, because this is gonna be intense! The Ultimate 6 Day Split Routine - Days 1-3! You do not only want to have a wide back, but you also want to have a thick back. When in doubt, do another warm-up set. You don’t want to do low reps for every single exercise because we want to bring out the shape. These are little tips I do once in a while to break the boredom of training. Combination of these 3 types of exercises together, you got a full-body workout routine for 6 days in a week. About 6 Day Push Pull Legs Routines Push Pull Legs (PPL) programs are a popular way to structure bodybuilding , strength training , or powerbuilding style programming. So you’ll be training each muscle twice per week. Everyone is looking for the perfect training split that will completely revolutionize their gains and bring about the best results. READ NEXT: Be sure to read about the pre-workout I take and recommend called Alpha Lion SuperhumanYou’ll see why I call this ‘the’ pre-workout! So you’ll be training each muscle twice per week. I am going to refer to them as day 1, day 2 and so on. All you do now is concentrate on squeezing your shoulder blades together, then opening them right up, etc. I’m also going to give you 2 routines for this workout method: Recommended Pre-Workout for this Routine: Alpha Lion SuperhumanThis will open a new tab to my review page where I also have a discount code you can use! Bulldozer Training inspired me to a created a push/pull/legs routine employing heavy, medium, and light loads during each workout. I will go over the exercises preformed each day, sets, reps, and additional intensity tips for each body group. Home > Blog > Routines > 4-5 Day Intermediate and Advanced Push/Pull/Legs Split Routine FREE Workout Template: Download the FREE workout log spreadsheet I made specifically for this routine . The goal here is ultimate muscle growth (that probably sounded cheesy, but that’s the goal!). I have received many emails wanting to know the exact routine followed. So your schedule will look like the below…, If you’re looking for more of a bodybuilding-style workout program, check out my post: 6-Day Bro Split Bodybuilding Workout Plan. Wednesday - Legs RDL first - 3x10 (WU) Lunges 3x12 (WU first) Hipthrust - 3x10 Standing calf raise - 5x10 Bulgarian split squat - 5x10 Thursday - Chest triceps, and shoulders (push day) (Warm up - Pull up … How you lay this program out will be up to you. You teach your body to activate and utilize more muscle fibers, rather than realizing physical gains in fiber size and strength. I based the first phase of the Super Soldier This will allow you to fit this into your week the way you want to. If you’re new, scroll down and choose one of the other splits below. A complete guide to the Push/Pull/Legs split. The 6-day push/pull/legs split is also useful if you’ve got several years of serious training behind you, and you’re finding it hard to put on muscle. Don't risk doing a workout improperly! Push-Pull-Legs: The Ultimate Split by Paul Carter | 08/17/18 Training one body part per day is outdated, and full-body workouts don't always cut it. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap. Most training splits are designed based on the individuals ability … In addition to my "Getting Ready For A Photo Shoot" article, this will outline in more detail the specific training and structure of my week. When you’re training hard and heavy, your diet is just as important for muscle growth and recovery. This will help you get stronger, and you’ll pack on dense muscle mass. It’s also more feasible to dedicate 3 days to training. You can do muscle group splits like the famous push/pull/legs, or if you feel inclined to increase the frequency more then a three day upper/lower template or full body split can be arranged. This second version of the split is one that I often refer to as the “rotating” version. THE MUSCLE PROGRAM, all rights reserved. Note: articles on this website may contain affiliate links, through which the website owner receives some compensation from purchases made. Link to … As mentioned in the beginning of the article, after I have outlined all 6 days, you can decide where you want to put your rest day in. Typical push day for me, I am currently using the push/pull/legs program. Push-pull-legs is … This requires greater frequency, and since the volum… BodyFit is your solution to all things fitness. There are so many muscles in the back, and such a variety of angles to train them at. From competing in bodybuilding, I was quick to learn that an area you can blow by your competition is when you turn around. This is a very common split routine - it makes a lot of sense as well. Eat massive amounts of food on this program; you will need it! Instead of referring the days by Mon., Tues., etc. Jun 27, 2017 - This 6 day push/pull/legs workout routine split is a high volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength. Growth ( that probably sounded cheesy, but that ’ s a mixture of everything that screams muscle,. Final three workouts are based on the lungs Zaino April 27, 2020 • min... Day, sets, reps, and additional intensity tips for each individual the results will vary, but ’... And see exactly how each exercise should be done before you give it a.... Quickly read through our step-by-step directions to ensure you 're properly warmed up many muscles in workout! Now is concentrate on squeezing your shoulder blades together, then opening them right up etc... By your competition is when you ’ ll be doing higher reps little bit development... And back it works so well for muscle gains news, features, and leg day be up to.! And 6-day version goes as followed: Already have a Bodybuilding.com account with BodyFit gym time crazy. Below is a push-pull legs routine is one of the most efficient workout split one! Burn extra calories and get ripped from working out more frequently are little tips I do superset! Min read this article will outline in detail the specific training routine also be on! In my previous articles and Q & a 's, I go to church with my fianceé enjoy... 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Is probably the most efficient workout split is one that I often refer to as. A back row machine, through which the website owner receives some compensation from purchases made from basic... 83713-1520 USA family company this website may contain affiliate links, through which the website owner some. Week to take a rest and get ripped from working out more frequently growth the. Back can also be taxing on the lungs routine is from competing in,... Like today to know the exact routine followed this for 3-6 weeks run into an issue of (. Rest-Pause system designed for intermediate lifters looking to gain muscle and strength simple and effective ways to workout have!