# Pull/Push/Legs Split

A 6-day push/pull/legs split for building strength and size. Covers all major muscle groups with barbell and dumbbell compound lifts.

## Pull A

Deadlift · Pull-Up · Cable Row (Seated) · Face Pull · Hammer Curl · Bicep Curl

### Workout

- 1 × 5-0+ Deadlift - Barbell
- 3 × 8-12 Pull-Up
- 3 × 8-12 Cable Row (Seated) - Cable
- 5 × 15-20 Face Pull - Cable
- 4 × 8-12 Hammer Curl - Cable
- 4 × 8-12 Bicep Curl - Dumbbell


## Push A

Bench Press · Overhead Press · Dumbbell Press (Incline)
Triceps Pushdown · Lateral Raise
Triceps Extension (Standing, Overhead) · Lateral Raise

### Workout

- 5 × 5-0 Bench Press - Barbell
- 3 × 8-12 Overhead Press - Barbell
- 3 × 8-12 Dumbbell Press (Incline) - Dumbbell
- **Superset · 3 rounds**
  - 8-12 Triceps Pushdown - Cable
  - 15-20 Lateral Raise - Dumbbell
- **Superset · 3 rounds**
  - 8-12 Triceps Extension (Standing, Overhead) - Cable
  - 15-20 Lateral Raise - Dumbbell


## Legs A

Squat · Deadlift (Romanian) · Leg Press (Lying) · Leg Curl (Prone) · Calf Raise

### Workout

- 3 × 5-0 Squat - Barbell
- 3 × 8-12 Deadlift (Romanian) - Barbell
- 3 × 8-12 Leg Press (Lying) - Machine
- 3 × 8-12 Leg Curl (Prone)
- 5 × 8-12 Calf Raise


## Pull B

Face Pull · Row (Bent-Over) · Pull-Up · Cable Row (Seated) · Hammer Curl · Bicep Curl

### Workout

- 5 × 5-0 Row (Bent-Over) - Barbell
- 3 × 8-12 Pull-Up
- 3 × 8-12 Cable Row (Seated) - Cable
- 5 × 15-20 Face Pull - Cable
- 4 × 8-12 Hammer Curl - Cable
- 4 × 8-12 Bicep Curl - Dumbbell


## Push B

Overhead Press · Bench Press · Dumbbell Press (Incline)
Triceps Pushdown · Lateral Raise
Triceps Extension (Standing, Overhead) · Lateral Raise

### Workout

- 5 × 5-0 Overhead Press - Barbell
- 3 × 8-12 Bench Press - Barbell
- 3 × 8-12 Dumbbell Press (Incline) - Dumbbell
- **Superset · 3 rounds**
  - 8-12 Triceps Pushdown - Cable
  - 15-20 Lateral Raise - Dumbbell
- **Superset · 3 rounds**
  - 8-12 Triceps Extension (Standing, Overhead) - Cable
  - 15-20 Lateral Raise - Dumbbell


## Legs B

Squat · Deadlift (Romanian) · Leg Press (Lying) · Leg Curl (Prone) · Calf Raise

### Workout

- 3 × 5-0 Squat - Barbell
- 3 × 8-12 Deadlift (Romanian) - Barbell
- 3 × 8-12 Leg Press (Lying) - Machine
- 3 × 8-12 Leg Curl (Prone)
- 5 × 8-12 Calf Raise