A 6-day push/pull/legs split for building strength and size. Covers all major muscle groups with barbell and dumbbell compound lifts.
Learn more about this program→Routines in this Program
Pull A
Deadlift · Pull-Up · Cable Row (Seated) · Face Pull · Hammer Curl · Bicep Curl
Push A (Copy)
Bench Press · Overhead Press · Dumbbell Press (Incline) Triceps Pushdown · Lateral Raise Triceps Extension (Standing, Overhead) · Lateral Raise
Legs A1
Squat · Deadlift (Romanian) · Leg Press (Lying) · Leg Curl (Prone) · Calf Raise
Pull B (Copy)
Face Pull · Row (Bent-Over) · Pull-Up · Cable Row (Seated) · Hammer Curl · Bicep Curl
Push B1
Overhead Press · Bench Press · Dumbbell Press (Incline) Triceps Pushdown · Lateral Raise Triceps Extension (Standing, Overhead) · Lateral Raise
Legs B1
Squat · Deadlift (Romanian) · Leg Press (Lying) · Leg Curl (Prone) · Calf Raise
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