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6-Day Push/Pull/Legs Workout Plan

The document outlines a 6-day workout plan that includes a Push/Pull/Legs split along with an Upper/Lower focus. Each day consists of specific exercises targeting different muscle groups, with Day 4 designated for active recovery and core work. The plan culminates with a rest day on Day 7, allowing for optional light activities.

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dipeshraghav67
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111 views2 pages

6-Day Push/Pull/Legs Workout Plan

The document outlines a 6-day workout plan that includes a Push/Pull/Legs split along with an Upper/Lower focus. Each day consists of specific exercises targeting different muscle groups, with Day 4 designated for active recovery and core work. The plan culminates with a rest day on Day 7, allowing for optional light activities.

Uploaded by

dipeshraghav67
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd

6-Day Workout Plan (Push/Pull/Legs + Upper/Lower Split)

Generated on: 2025-07-18

Day 1 – Push (Chest, Shoulders, Triceps)


 • Incline Barbell Bench Press – 4×8
 • Flat Dumbbell Press – 3×10
 • Overhead Shoulder Press (Barbell or Dumbbell) – 4×8
 • Lateral Raises – 3×15
 • Cable Overhead Triceps Extension (Rope) – 3×12
 • Triceps Rope Pushdowns – 3×15
 • Incline Chest Press Machine – 2×10–12

Day 2 – Pull (Back, Biceps, Core)


 • Lat Pulldown – 4×10
 • Barbell Row – 4×8
 • Seated Cable Row – 3×12
 • Face Pulls – 3×15
 • Barbell Curl – 3×10
 • Hammer Curl – 3×12
 • Hanging Leg Raises – 3×12
 • Machine Crunches – 3×15
 • Plank – 2×1 min

Day 3 – Legs (Quads, Hamstrings, Calves)


 • Barbell Back Squat – 4×8
 • Leg Press – 3×12
 • Romanian Deadlift (Barbell or Dumbbell) – 3×10
 • Leg Curl Machine (Lying or Seated) – 3×12
 • Leg Extensions – 3×15
 • Standing Calf Raises – 4×15

Day 4 – Active Recovery & Core


 • Dead Bug – 2×12
 • Bird Dog – 2×10/side
 • Side Plank – 2×30 sec/side
 • Foam Rolling – 5–10 min
 • Light Cardio/Walking – 20–30 min (optional)

Day 5 – Upper Body (Balanced Focus)


 • Barbell Row – 4×8
 • Incline Dumbbell Press – 3×10
 • Seated Dumbbell Overhead Press – 3×10
 • Lateral Raises – 3×15
 • Cable Rope Curls – 2×12
 • Cable Triceps Pushdowns – 2×12
 • Machine Chest Press (Optional) – 2×10–12

Day 6 – Lower Body (Volume & Accessories)


 • Romanian Deadlifts – 4×8
 • Hack Squat Machine – 3×10
 • Leg Press – 3×12
 • Leg Curl Machine – 3×12
 • Standing Calf Raises – 4×15
 • Wrist Curls – 3×15
 • Reverse Wrist Curls – 3×15

Day 7 – Rest Day


 • Optional: Light walking, stretching, foam rolling or mobility work

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