# Pull/Push/Legs Split 

A 6-day push/pull/legs split for building strength and size. Covers all major muscle groups with barbell and dumbbell compound lifts.

## Pull A 

Deadlift · Pull-Up · Cable Row (Seated) · Face Pull · Hammer Curl · Bicep Curl

### Workout

- 1 × 5-0+ Deadlift - Barbell
- 3 × 8-12 Pull-Over
- 5 × 8-12 Shoulder Press - Dumbbell
- 3 × 8-12 Row (Incline) - Dumbbell
- 4 × 8-12 Hammer Curl - Cable
- 4 × 8-12 Bicep Curl - Dumbbell
- 3 × 8-12 Pull-Up


## Legs A 

Squat · Deadlift (Romanian) · Leg Press (Lying) · Leg Curl (Prone) · Calf Raise

### Workout

- 3 × 5-0 Squat - Barbell
- 3 × 8-12 Deadlift (Romanian) - Barbell
- 3 × 8-12 Bulgarian Split Squat - Dumbbell
- 5 × 8-12 Calf Raise
- 3 × 8-12 Leg Curl (Prone)


## Push A 

Bench Press · Overhead Press · Dumbbell Press (Incline)
Triceps Pushdown · Lateral Raise
Triceps Extension (Standing, Overhead) · Lateral Raise

### Workout

- 5 × 5 Bench Press - Dumbbell
- 3 × 8-12 Overhead Press - Barbell
- 3 × 8-12 Dumbbell Press (Incline) - Dumbbell
- **Superset · 3 rounds**
  - 8-12 Skullcrusher - EZ Curl Bar
  - 15-20 Lateral Raise - Dumbbell
- **Superset · 3 rounds**
  - 1 Triceps Extension (Overhead, Single-Arm) - Dumbbell
  - 15-20 Lateral Raise - Dumbbell


## Pull B 

Face Pull · Row (Bent-Over) · Pull-Up · Cable Row (Seated) · Hammer Curl · Bicep Curl

### Workout

- 5 × 5-0 Row (Bent-Over) - Barbell
- 3 × 8-12 Pullover - Kettlebell
- 3 × 8-12 Row (Incline) - Dumbbell
- 4 × 8-12 Hammer Curl - Dumbbell
- 4 × 8-12 Bicep Curl - Dumbbell
- 5 × 10-20 Shrug - Barbell
- 3 × 8-12 Pull-Up


## Legs B

Squat · Deadlift (Romanian) · Leg Press (Lying) · Leg Curl (Prone) · Calf Raise

### Workout

- 3 × 5-0 Squat - Barbell
- 3 × 8-12 Deadlift (Romanian) - Barbell
- 3 × 8-12 Bulgarian Split Squat - Dumbbell
- 5 × 8-12 Calf Raise
- 3 × 8-12 Leg Curl (Prone)


## Push B

Bench Press · Overhead Press · Dumbbell Press (Incline)
Triceps Pushdown · Lateral Raise
Triceps Extension (Standing, Overhead) · Lateral Raise

### Workout

- 5 × 5 Bench Press - Dumbbell
- 3 × 8-12 Overhead Press - Barbell
- 3 × 8-12 Dumbbell Press (Incline) - Dumbbell
- **Superset · 3 rounds**
  - 8-12 Skullcrusher - EZ Curl Bar
  - 15-20 Lateral Raise - Dumbbell
- **Superset · 3 rounds**
  - 1 Triceps Extension (Overhead, Single-Arm) - Dumbbell
  - 15-20 Lateral Raise - Dumbbell