Push Pull Leg Workout Routine (Week 6)

This is week 6 of my 6-day push-pull, leg workout routine. The idea is to eat in a calorie surplus (see 3345 calorie meal plan) and stimulate the muscle to grow by training. Together, this creates the optimal environment for muscle building.

As we’ve discussed in previous posts, the goal with each workout is to get a little bit better by either adding more weight or more reps. Now, with that said, you aren’t going to be able to progress continually in a linear fashion. This week is a prime example; I struggled to beat my own “personal records” each week.”

What I mean by struggle is that I could not lift more weight or do more reps. In addition, my motivation to go to the gym was low, and overall, I had poor workouts compared to the previous five weeks. This caused me to start a deload week, which ended this mesocycle.

So, as you are reading this, this is my last “growth” training week, and I will do a deload next week. Stay tuned.

Push day 

Warm-up: 10 min | 7% | 3.0 speed

Pec deck – fly:

3 sets | 15-30 reps | Same weight same reps 

SetsRepsWeights
120 reps150lb 
214+6 reps 150lb
310+5+5 reps 150lb
410+5+4+1 reps150lb

Incline dumbbell press:

3 sets | 10-20 reps | Increase reps

SetsRepsWeights
115 reps60lb*2 (dumbbell)
211+4 reps 60lb*2 (dumbbell)
310+5 reps60lb*2 (dumbbell)

Overhead press:

3 sets | 10 -20 reps | Same weight increase reps

SetsRepsWeights
118 reps55lb*2 
212+4+2 reps 55lb*2 
311+4+3 reps55lb*2 

Skull Crushers:

3 sets | 10 -20 reps | Increase reps

SetsRepsWeights
115 reps100lb 
210+5 reps 100lb
310+5 reps 100lb

Cable triceps push down:

3 sets | 10 -20 reps | Same weight increase reps

SetsRepsWeights
115 reps50lb (v-bar) 
210+4 reps 50lb (v-bar) 
38+4+3 reps50lb (v-bar) 

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
117 reps 35lb 
211+3+3 reps35lb
310+3+2+2 reps35lb
411+3+2 reps 35lb

Cable lat pull down:

3 sets | 10-20 reps | Increased reps

SetsRepsWeights
116 reps135lb 
212+4 reps 135lb
310+3+3 reps135lb

Machine rows:

3 set | 10-20 reps | Increased reps

SetsRepsWeights
115 reps115lb 
210+2 reps 115lb
310+2 reps115lb

Lateral dumbbell raises:

3 sets | 10-20 reps | Increased weight

SetsRepsWeights
116 reps15lb 
210+3+2 reps 15lb
310+3+2 reps 15lb

Slight shoulder injury – backed off the weight

Preacher curls:

3 sets | 10-20 reps | Same weight

SetsRepsWeights
115 reps100lb 
210+3+2 reps 100lb
38+4+3 reps 100lb

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 increase

SetsRepsWeights
122 reps110lb 
216+6 reps 110lb
316+6 reps110lb
416+6 reps110lb

Deficit lunges:

3 sets | 10-20 reps | Same weight increased weight

SetsRepsWeights
118 (L/R) reps35lb*2
218 (L/R) reps 35lb*2
318 (L/R) reps 35lb*2

Straight leg deadlift:

3 sets | 10-20 reps | Increased reps

SetsRepsWeights
122 reps55lb*2
222 reps 55lb*2
322 reps55lb*2

Leg Press:

3 sets | 10-20 reps |

SetsRepsWeights
120 reps360lb 
220 reps 360lb
320 reps360lb

Cool down: 20-minute sauna session  

Second 1/2 of the week 

Push day 

Warm-up: 10 min | 7% | 3.0 speed

Pec deck – fly:

3 sets | 15-30 reps |

SetsRepsWeights
120 reps150lb 
26+5+5+5 reps 150lb
310+4+5 reps 150lb
410+5+4+1 reps150lb

Incline dumbbell press:

3 sets | 10-20 reps | Increase reps

SetsRepsWeights
116 reps60lb*2 (dumbbell)
212+4 reps 60lb*2 (dumbbell)
310+5 reps60lb*2 (dumbbell)

Overhead press:

3 sets | 10 -20 reps | Increased reps

SetsRepsWeights
118 reps55lb*2 
212+4+2 reps 55lb*2 
311+4+3 reps55lb*2 

Skull Crushers:

3 sets | 10 -20 reps | Increased reps

SetsRepsWeights
126 reps100lb 
28+6+2 reps 100lb 
310+5 reps 100lb 

Cable triceps push down:

3 sets | 10 -20 reps | Same’s

SetsRepsWeights
115 reps50lb (v-bar) 
28+6+2 reps 50lb (v-bar) 
310+5 reps50lb (v-bar) 

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 weight

SetsRepsWeights
118 reps 35lb 
212+4+2 reps35lb
310+3+3+2 reps35lb
48+4+3 reps 35lb

Cable lat pull down:

3 sets | 10-20 reps | Increased weight

SetsRepsWeights
117 reps135lb 
213+5 reps 135lb
37+3+5 reps135lb

Machine rows:

3 set | 10-20 reps | Increased reps

SetsRepsWeights
117 reps115lb 
213+5 reps 115lb
39+4+2 reps115lb

Lateral dumbbell raises:

3 sets | 10-20 reps | Increased reps

SetsRepsWeights
114+3 reps15lb 
28+3+3+3 reps 15lb
39+4+2 reps 15lb

Preacher curls:

3 sets | 10-20 reps | Increased reps

SetsRepsWeights
113+4 reps100lb 
210+3+2 reps 100lb
39+4+4 reps 100lb

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
120 rep110lb 
214+6 reps 110lb 
312+4+4 reps110lb 
412+4+4 reps110lb 

Deficit lunges:

3 sets | 10-20 reps | Switched

SetsRepsWeights
118 (L/R) reps35lb*2
218 (L/R) reps 35lb*2
318 (L/R) reps 35lb*2

Straight leg deadlift:

3 sets | 10-20 reps | Increased reps

SetsRepsWeights
122 reps55lb*2
220 reps 55lb*2
326 reps55lb*2

Hack squats:

3 sets | 10-20 reps | Maintained

SetsRepsWeights
112 reps140lb 
212 reps140lb
313 reps140lb

Cool down: 20-minute sauna session.  

Disclaimer

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.