This is my current 6-day pull, push, leg day split. This workout is the week following my last hypertrophy deload week, and I am considering week number two in this series. This workout includes my workouts, sets, reps, and weights.
Overview: 6 Days Per Week Push, Pull, Leg Routine
- Sunday: Pull day
- Monday: Leg day
- Tuesday: Push day
- Wednesday: Pull day
- Thursday: Leg day
- Friday: Push day
- Saturday: Off day
- Sunday: Start of a new week.
How to plan and organize your workouts throughout the week.
When the goal is to maximize muscle growth, we want to provide the muscle with more and more stimuli each time we workout. The stimuli can be provided via more weight or more reps. Of course, this is after you have a clean technique.
How I like to plan and structure my workouts to get the best of both worlds is to spend the first ½ of the week or the first round of my push, pull, and leg workouts, increasing the amount of weight I am using. I usually will increase the weights by 5 percent for all of my workouts.
For the second half of the week or the second round of my push, pull, and leg routine, I usually can not increase the weight again and continue to keep my form in check. So, for these workouts, I will increase the number of reps that I am doing with the same amount of weight I used earlier in the week.
Disclaimer and more information:
These are logs/diaries 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 meal plans, it is at your own risk.
6-Day Workout Split
We will start with the first half of the week. During the first PPL, I will increase all of the weight I am using by 5%. You will also see I include a few pauses throughout my set, which is indicated by the (+). This allows me to hit the total number of reps I aim for with the new weight.
As a side note, I used the 2793 meal plan with this week’s training plan.
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
| Sets | Reps | Weights |
|---|---|---|
| 1 | 8+4 reps | 40lb |
| 2 | 7+5 reps | 40lb |
| 3 | 6+4+2 reps | 40lb |
| 4 | 6+4 reps | 40lb |
Cable lat pull down:
3 sets | 10-20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 9+3 reps | 125lb |
| 2 | 9+3 reps | 125lb |
| 3 | 8+4 reps | 125lb |
Machine rows:
3 set | 10-20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 9+4 reps | 105lb |
| 2 | 7+7 reps | 105lb |
| 3 | 6+4+4 reps | 105lb |
Lateral dumbbell raises:
3 sets | 10-20 reps | Same weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 14 reps | 10lb |
| 2 | 8+6 reps | 10lb |
| 3 | 8+6 reps | 10lb |
Preacher curls:
3 sets | 10-20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 12 reps | 90lb |
| 2 | 8+6 reps | 90lb |
| 3 | 8+6 reps | 90lb |
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
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 reps | 90lb |
| 2 | 15 reps | 90lb |
| 3 | 15 reps | 90lb |
| 4 | 15 reps | 90lb |
Straight leg deadlift:
3 sets | 10-20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 reps | 55lb*2 |
| 2 | 15 reps | 55lb*2 |
| 3 | 15 reps | 55lb*2 |
Deficit lunges:
3 sets | 10-20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 12 (L/R) reps | 30lb*2 |
| 2 | 12 (L/R) reps | 30lb*2 |
| 3 | 12 (L/R) reps | 30lb*2 |
Leg press (or hack squats):
3 sets | 10-20 reps | 100% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 10 reps | 180lb |
| 2 | 10 reps | 180lb |
| 3 | 10 reps | 180lb |
Cool down: 20-minute sauna session
Push day
Warm-up:
10 min | 7% | 3.0 speed
Pec deck – fly:
3 sets | 15-30 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 reps | 137.5lb |
| 2 | 15 reps | 137.5lb |
| 3 | 15 reps | 137.5lb |
| 4 | 15 reps | 137.5lb |
Incline dumbbell press:
3 sets | 10-20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 reps | 50lb*2 |
| 2 | 8+3 reps | 50lb*2 |
| 3 | 8+3+2 reps | 50lb*2 |
Overhead press:
3 sets | 10 -20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 16 reps | 50lb*2 |
| 2 | 8+3+2 reps | 50lb*2 |
| 3 | 8+3+2 reps | 50lb*2 |
Cable tricep overhead extension:
3 sets | 10 -20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 18 reps | 45lb |
| 2 | 13+4+1 reps | 45lb |
| 3 | 11+3+2 reps | 45lb |
Cable triceps push down:
3 sets | 10 -20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 9+4 reps | 45lb |
| 2 | 9+4 reps | 45lb |
| 3 | 9+3 reps | 45lb |
Cool down: 20-minute sauna session.
Second 1/2 of the week
For the second half of my deload week, I will keep doing the same number of reps and sets listed above. This is about half the number of sets and reps that I had the previous week. During this second half, I drop the total weight that I am using by half. So if I was doing 50 pounds on a bench, I would drop that to 25lbs. This felt light, but it also felt right! See the workout below.
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 | Maintain the same amount of weight | Increase the number of reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 12 reps | 40lb |
| 2 | 8+4 reps | 40lb |
| 3 | 6+3+3 reps | 40lb |
| 4 | 6+3+2 reps | 40lb |
Cable lat pull down:
3 sets | 10-20 reps | Maintain the same amount of weight | Increase the number of reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 12 reps | 125lb |
| 2 | 10+3 reps | 125lb |
| 3 | 7+3+2 reps | 125lb |
Machine rows:
3 set | 10-20 reps | Maintain the same amount of weight | Increase the number of reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 12 reps | 105lb |
| 2 | 10+3 reps | 105lb |
| 3 | 7+3+2 reps | 105lb |
Lateral dumbbell raises:
3 sets | 10-20 reps | Same weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 14 reps | 10lb |
| 2 | 8+6 reps | 10lb |
| 3 | 8+6 reps | 10lb |
Preacher curls:
3 sets | 10-20 reps | Maintain the same amount of weight | Increase the number of reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 13 reps | 90lb |
| 2 | 8+3+3 reps | 90lb |
| 3 | 6+3+3 reps | 90lb |
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 | Maintain the same amount of weight | Increase the number of reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 20 reps | 90lb |
| 2 | 20 reps | 90lb |
| 3 | 15+5 reps | 90lb |
| 4 | 15+5 reps | 90lb |
Straight leg deadlift:
3 sets | 10-20 reps | Maintain the same amount of weight | Increase the number of reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 16 reps | 55lb*2 |
| 2 | 16 reps | 55lb*2 |
| 3 | 16 reps | 55lb*2 |
Deficit lunges:
3 sets | 10-20 reps | Maintain the same amount of weight | Increase the number of reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 14 (L/R) reps | 30lb*2 |
| 2 | 14 (L/R) reps | 30lb*2 |
| 3 | 14 (L/R) reps | 30lb*2 |
Leg press (or hack squats):
3 sets | 10-20 reps | Maintain the same amount of weight | Increase the number of reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 11 reps | 180lb |
| 2 | 11 reps | 180lb |
| 3 | 11 reps | 180lb |
Cool down: 20-minute sauna session
Push day
Warm-up:
10 min | 7% | 3.0 speed
Pec deck – fly:
3 sets | 15-30 reps | Maintain the same amount of weight | Increase the number of reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 16 reps | 137.5lb |
| 2 | 10+5+3 reps | 137.5lb |
| 3 | 8+5+3 reps | 137.5lb |
| 4 | 10+4+4 reps | 137.5lb |
Incline dumbbell press:
3 sets | 10-20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 reps | 50lb*2 |
| 2 | 8+3 reps | 50lb*2 |
| 3 | 8+3+2 reps | 50lb*2 |
Overhead press:
3 sets | 10 -20 reps | Maintain the same amount of weight | Increase the number of reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 16 reps | 50lb*2 |
| 2 | 7+3+3+3 reps | 50lb*2 |
| 3 | 11+4 reps | 50lb*2 |
Cable tricep overhead extension:
3 sets | 10 -20 reps | Maintain the same amount of weight | Increase the number of reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 18 reps | 45lb |
| 2 | 14+4 reps | 45lb |
| 3 | 10+3 reps | 45lb |
Cable triceps push down:
3 sets | 10 -20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 9+3 reps | 45lb |
| 2 | 9+3 reps | 45lb |
| 3 | 9+3 reps | 45lb |
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.