Push / Pull / Legs
The classic six-day split. Hit every muscle twice a week and chase the pump.
- Days/wk
- 6
- Level
- Intermediate
- Focus
- Hypertrophy
Push
4 exercises- Bench Press4 × 6–8
- Overhead Press3 × 8–10
- Lateral Raise3 × 12–15
- Tricep Pushdown3 × 10–12
Pull
5 exercises- Pull Up4 × 6–10
- Lat Pulldown3 × 8–12
- Seated Cable Row3 × 10–12
- Face Pull3 × 15–20
- Bicep Curl3 × 10–12
Legs
4 exercises- Back Squat4 × 6–8
- Romanian Deadlift3 × 8–10
- Leg Press3 × 10–12
- Leg Curl3 × 12–15
Ready to run it?
Add it to Bikkel.
Drop Push / Pull / Legs into your logbook and every set is waiting for you the next time you walk in.