6 day workout plan

This is week three of my 6 day push, pull, leg workout routine. The goal is get a little bit better each week. I am either increasing my the total weight or the number of reps with each workout. The goal is to progressively overload and get a little bit strong with each workout.

There are a few things I consider when trying to progressively over load.

  1. Keeping the workouts the same – I am not trying anything new. I will use the same machines, with the same form to keep everything consistent. That way I can take notice of small improvements each week.
  2. Minor weight increases – You will notice that I am not dramatically increasing my weights. I am making small (5%) weight increase almost every week. This will normally look like adding about 2.5 – 5 pounds to my workouts each week.
  3. Minor rep increases – If I am not increasing the weight, I will increase the number of reps I am doing. This will normally look like adding 1-2 reps.

Lastly, the 2994 calorie meal plan is what I ate for this week. Which is one of the main reasons I was able to improve.

Disclaimer and more information:

This blog post is a log/diary of what I am doing for my nutrition and training. I am trying to put on some muscle and lose body fat. This goal is to record what I do each week and help others see how I approach my training and nutrition. These are not intended to be medical advice. If you do use these workouts or use the meal plans, it is at your own risk.

Outline:

  • Sunday: Push day
  • Monday: Pull day
  • Tuesday: Leg day
  • Wednesday: Rest day.  
  • Thursday: Push Day  
  • Friday: Pull Day
  • Saturday: Leg Day
  • Sunday: Start of a new week. 

Push day 

Warm-up:

10 min | 7% | 3.0 speed

Pec deck – fly:

3 sets | 15-30 reps | 105% weight increase

SetsRepsWeights
117 reps145lb 
214+3 reps 145lb
38+4+3 reps 145lb
48+4+3+2 reps145lb

Compared to week two – I was able to increase the weight by ~7 pounds and increase the total number of reps completed. This was a good indicator that I am building new muscle.

Incline dumbbell press:

3 sets | 10-20 reps | Same weight and reps.

SetsRepsWeights
114 reps50lb*2 
210+2+2 reps 50lb*2
38+3+2 reps50lb*2

Compared to week two – I am using the 50 pound dumbbells and the total number of reps I was able to do dropped by one. I think this is because of the weight and reps increase on the previous workout.

Overhead press:

3 sets | 10 -20 reps | 105% weight 

SetsRepsWeights
112 reps52.5lb*2 
29+3 reps 52.5lb*2 
39+3 reps52.5lb*2 

Compared to week two – I was able to increase the weight I used for the machine over head press. But the number of reps did decrease by 4.

Cable tricep overhead extension:

3 sets | 10 -20 reps | 105% weight 

SetsRepsWeights
119 reps47.25lb 
212+4+3 reps 47.25lb
38+3 reps 47.25lb

Compared to week two – I was able to increase the weight and reps. I did notice that I was not able to get all 19 reps for my last set so I probably pushed it too hard.

Cable triceps push down:

3 sets | 10 -20 reps | 105% weight 

SetsRepsWeights
112 reps47.25lb 
29+5 reps 47.25lb
38+3 reps47.25lb

Compared to week two – I was able to continue with the weight increase. However, the number of reps did significantly decrease.

Cool down: 20-minute sauna session.

Pull day 

Warm-up: 

10 minutes on the treadmill with a 7% incline at 3.0 speed 

Assisted pull-up:

4 sets | 10-20 reps | 105% weight/resistance increase 

SetsRepsWeights
114 reps 37.25lb 
29+3+2 reps37.25lb
38+4+2 reps37.25lb
46+4+2 reps 37.25lb

Compared to week two – I am getting stronger. I was able to lower the assistance and increase the total number of reps.

Cable lat pull down:

3 sets | 10-20 reps | 105% weight 

SetsRepsWeights
112 reps130lb 
212 reps 130lb
38+3 reps130lb

Compared to week two – While the total reps have dropped I was able to increase the weight by 5 pounds.

Machine rows:

3 set | 10-20 reps | 105% weight 

SetsRepsWeights
113 reps110lb 
28+4 reps 110lb
38+4 reps110lb

Compared to week two – I was able to increase the weight and increase the keep the reps the same.

Lateral dumbbell raises:

3 sets | 10-20 reps | Same weight

SetsRepsWeights
122 reps10lb 
212+5+3 reps 10lb
39+5+4reps 10lb

Compared to week two – Increased the number of reps.

Preacher curls:

3 sets | 10-20 reps | 105% weight 

SetsRepsWeights
111 reps95lb 
29+3 reps 95lb
36+3+2 reps 95lb

Compared to week two – I was able to increase the total weight while slightly dropping the total reps.

Cool down: 20-minute sauna session

Leg day

Warm-up: 

10 minutes | 7% | 3.0 speed 

Sitting leg (hamstring) curls:

4 sets | 15-30 reps | 105% weight 

SetsRepsWeights
120 reps95lb 
215+5 reps 95lb
310+5 reps95lb
410+5 reps95lb

Compared to week two – I am feeling stronger. I creased the weight and reps. I need to be mindful that I tend to push it too hard with my first workouts.

Straight leg deadlift:

3 sets | 10-20 reps | Increased reps

SetsRepsWeights
118 reps55lb*2
217 reps 55lb*2
314 reps55lb*2

Deficit lunges:

3 sets | 10-20 reps | 105% weight 

SetsRepsWeights
115 (L/R) reps30lb*2
215 (L/R) reps 30lb*2
315 (L/R) reps 30lb*2

Hack squats:

3 sets | 10-20 reps | Increase reps

SetsRepsWeights
111 reps120lb 
211 reps 120lb
311 reps120lb

Cool down: 20-minute sauna session  

Second 1/2 of the week 

I am trying out something new. Instead of jumping into the second 1/2 of my PPL, I am take a rest day in between. This allows me to be mostly recovered and I am able to continue to increase the weight and/or reps.

Push day 

Warm-up:

10 min | 7% | 3.0 speed

Pec deck – fly:

3 sets | 15-30 reps | Increased reps

SetsRepsWeights
119 reps145lb 
26+6+4+2 reps 145lb
39+4+3+3 reps 145lb
48+4+4+3 reps145lb

Incline dumbbell press:

3 sets | 10-20 reps | Increased reps

SetsRepsWeights
116 reps50lb*2 
210+3+2 reps 50lb*2
38+4+2+2 reps50lb*2

Overhead press:

3 sets | 10 -20 reps | Increased reps

SetsRepsWeights
113 reps52.5lb*2 
28+3+2 reps 52.5lb*2 
39+5 reps52.5lb*2 

Cable tricep overhead extension:

3 sets | 10 -20 reps | Increased reps

SetsRepsWeights
119+3 reps47.25lb 
214+5+5 reps 47.25lb
312+6+4 reps 47.25lb

Cable triceps push down:

3 sets | 10 -20 reps | Increased reps

SetsRepsWeights
114 reps47.25lb 
210+5 reps 47.25lb
38+4+4 reps47.25lb

Cool down: 20-minute sauna session.

Pull day 

Warm-up: 

10 minutes on the treadmill with a 7% incline at 3.0 speed 

Assisted pull-up:

4 sets | 10-20 reps | Increased reps

SetsRepsWeights
115 reps 37.25lb 
210+3+2 reps37.25lb
310+5 reps37.25lb
48+3+2 reps 37.25lb

Cable lat pull down:

3 sets | 10-20 reps | Increased reps

SetsRepsWeights
114 reps130lb 
210+4 reps 130lb
38+4+2 reps130lb

Machine rows:

3 set | 10-20 reps | Increased reps

SetsRepsWeights
114 reps110lb 
28+4+2 reps 110lb
38+4 reps110lb

Lateral dumbbell raises:

3 sets | 10-20 reps | Increased weight

SetsRepsWeights
113 reps15lb 
28+3+3 reps 15lb
39+5+4 reps 15lb

Preacher curls:

3 sets | 10-20 reps | Increased reps

SetsRepsWeights
114 reps95lb 
28+3+3 reps 95lb
37+3+4 reps 95lb

Cool down: 20-minute sauna session

Leg day

Warm-up: 

10 minutes | 7% | 3.0 speed 

Sitting leg (hamstring) curls:

4 sets | 15-30 reps | Increased reps

SetsRepsWeights
125 rep95lb 
215+5+5 reps 95lb
310+6+5+4 reps95lb
414+9+2 reps95lb

Straight leg deadlift:

3 sets | 10-20 reps | Increased reps

SetsRepsWeights
119 reps55lb*2
217 reps 55lb*2
317 reps55lb*2

Deficit lunges:

3 sets | 10-20 reps | Increased reps

SetsRepsWeights
116 (L/R) reps30lb*2
216 (L/R) reps 30lb*2
316 (L/R) reps 30lb*2

Hack squats:

3 sets | 10-20 reps | Increase reps

SetsRepsWeights
112 reps120lb 
212 reps 120lb
312 reps120lb

Cool down: 20-minute sauna session  

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.