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  1. #1
    Registered User Bigpoppa7300's Avatar
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    What is the best 6 day push, pull, legs workout for gaining muscle?

    Hello, I have been lifting for about a year now and i started off on a full body programme, then I moved onto a upper/lower 4 day split I have been doing the upper/lower split for about 4 months now and I want to change workout programmes due to it getting a little boring. I have taken an interest in a 6 day push, pull and legs workout due to the frequency and I will also get to workout more often. My target is to gain muscle. I would appreciate it if anyone could recommend me a good 6 day Push, pull, legs workout for my specific goal?
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    Greedo shot first!!! LactoseTolerant's Avatar
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    Originally Posted by Bigpoppa7300 View Post
    I would appreciate it if anyone could recommend me a good 6 day Push, pull, legs workout for my specific goal?
    Check out the stickies for a program that catches your eye.

    Your goal is pretty general. You haven't given any specific details that would require a specific answer.
    I can tell time. Time cannot tell me.
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    Registered User venk123's Avatar
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    Incline Barbell Bench Press. Warm up and 3 sets of 4 to 6 reps.
    Seated Military Press. Warm up and 2 sets of 4 to 6 reps.
    Dumbbell Rear Lateral Raise. 2 sets of 8 to 10 reps.
    Barbell Dead lift Warm up and 3 sets of 4 to 6 reps.
    Barbell Row. 3 sets of 4 to 6 reps.
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    Registered User Bigpoppa7300's Avatar
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    This is the workout I have come up with. Does it alright and balanced?

    Push A
    Flat dumbell press 3x12
    Incline dumbell press 3x12
    Dumbell flys 3x12
    shoulder press 3x12
    lateral raises 3x 12
    Weighted dips 3x12
    rope press down 3 x12




    Pull A
    T bar row 3x12
    Lat pull down 3x12
    Barbell curl 3 x12
    Incline curl 3x12
    dumbell shrugs 3x12
    rear delt flys 3x12

    Legs A
    squat 3x12
    leg press 3x12
    deadlift 3x12
    leg curl 3x12
    barbell hip thrusts 3x12
    calf raises 3x12



    Push B
    Barbell bench press 3x6
    Incline press 3x12
    millitary press 3x12
    lateral raises 2x12
    skull crusers 3x12
    weightend dips 3x12


    Pull B
    pull ups AMAP
    one arm row 3x12
    Barbell curl 3x12
    Incline curls 3x12
    dumbell shrugs3x12
    face pulls 3x12

    Legs B
    Squat 3x12
    leg press 3x12
    sumo deadlift
    leg curls 3x12
    Leg exrensions 3x12
    calf raises 3x12
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  5. #5
    Registered User donaldtrumpson's Avatar
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    looks good
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