Push pull legs
Six days: push, pull, legs, twice. High volume for muscle growth.
- Days a week
- 6
- Level
- Intermediate
Push
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press - Medium Grip | 4 | 6-8 |
| Incline Dumbbell Press | 3 | 8-10 |
| Standing Military Press | 3 | 8-10 |
| Side Lateral Raise | 3 | 12-15 |
| Triceps Pushdown | 3 | 10-12 |
Pull
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Deadlift | 3 | 5 |
| Pullups | 3 | 6-10 |
| Seated Cable Rows | 3 | 8-12 |
| Face Pull | 3 | 12-15 |
| Hammer Curls | 3 | 10-12 |
Legs
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 6-8 |
| Romanian Deadlift | 3 | 8-10 |
| Leg Extensions | 3 | 12-15 |
| Lying Leg Curls | 3 | 12-15 |
| Standing Calf Raises | 4 | 12-15 |
How to run it
Take one rest day after the six. Drop to three days by running each once. Build each day as a routine in Pensum and it tracks every set, rest timer and personal record for you.