# 3x per week Push Pull Legs Split Routines

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## Taking rest days in between sessions

## Day 1

## Push

Muscles worked: Pecs, Front and Mid Delts, Triceps

Option 1:

Rest 90 seconds between sets

Exercise 1: Bench Press - 5 x 5

Exercise 2: Incline DB Press - 5 x 8

Exercise 3: Dips - 5 x 12

Exercise 4: Arnold Press - 3 x 12

Exercise 5: Side Lateral Raise - 3 x 8

Exercise 6: Triceps Pushdown - 3 x 12

Option 2:

Rest 90 seconds between sets

Exercise 1: Bench Press - 5 x 5

Exercise 2: Incline DB Press - 5 x 8

Exercise 3: Dumbbell Fly / Cable Fly -3 x 12

Exercise 4: Dips - 3 x 12

Exercise 5: Side Lateral Raise - 3 x 8

Exercise 6: Triceps Extensions- 3 x 12

## Day 2

## Pull

Muscles worked: Trapezius, Rhomboids, Rear Delts, Lats, Teres Major and Biceps

Option 1:

Rest 90 seconds between sets

Exercise 1: Pull Ups - 5 x 8

Exercise 2: Straight-Arm Pullover - 5 x 8

Exercise 3: Barbell Rows - 5 x 5

Exercise 4: Face Pulls - 3 x 12

Exercise 5: Bicep Curls - 3 x 8

Exercise 6: Hammer Curls - 3 x 12

Option 2:

Rest 90 seconds between sets

Exercise 1: Lat Pulldowns - 5 x 8-10

Exercise 2: EZ Bar Pullover - 5 x 6-8

Exercise 3: Deadlifts- 5 x 5

Exercise 4: One Arm Dumbbell Row - 3 x 8

Exercise 5: Shrugs - 3 x 12

Exercise 6: Machine Bicep Curls - 3 x 8

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## Day 3

## Legs

Muscles worked: Glutes, Quads, Hamstrings, Calves

Option 1:

Rest 90 seconds between sets

Exercise 1: BB Back Squat - 5 x 5

Exercise 2: Leg Press - 4 x 8

Exercise 3: Dumbbell Lunge - 3 x 12-16 steps each side

Exercise 4: Machine Leg Curls - 3 x 8-10

Exercise 5: Leg Extensions - 3 x 8-10

Exercise 6: Calf Raises - 3 x 12-16

Option 2:

Rest 90 seconds between sets

Exercise 1: BB Back Squat - 5 x 5

Exercise 2: Romanian Deadlift - 4 x 8

Exercise 3: Dumbbell Lunge - 3 x 12-16 steps each side

Exercise 4: Weighted Step-up - 3 x 8-10 steps each side

Exercise 5: Leg Extensions - 3 x 8-10

Exercise 6: Calf Raises - 3 x 12-16

## 6x per week Push Pull Legs Split Routines

## Split into 3 days heavy workouts, and 3 days of light weights/high reps

## Day 1

## Heavy Push

Muscles worked: Pecs, Front and Mid Delts, Triceps

Option 1:

Rest 120 seconds between sets

Exercise 1: Bench Press - 5 x 5

Exercise 2: Incline DB Press - 5 x 5

Exercise 3: Dips - 5 x 12

Exercise 4: Arnold Press - 3 x 6

Exercise 5: Side Lateral Raise - 3 x 8

Exercise 6: Triceps Pushdown - 3 x 12

Option 2:

Rest 120 seconds between sets

Exercise 1: Bench Press - 5 x 5

Exercise 2: Incline DB Press - 5 x 5

Exercise 3: Dumbbell Fly / Cable Fly -3 x 12

Exercise 4: Dips - 3 x 12

Exercise 5: Side Lateral Raise - 3 x 8

Exercise 6: Triceps Extensions- 3 x 12

## Day 2

## Heavy Pull

Muscles worked: Trapezius, Rhomboids, Rear Delts, Lats, Teres Major and Biceps

Option 1:

Rest 120 seconds between sets

Exercise 1: Weighted Pull Ups - 5 x 5

Exercise 2: Straight-Arm Pullover - 5 x 8

Exercise 3: Barbell Rows - 5 x 5

Exercise 4: Face Pulls - 3 x 12

Exercise 5: Bicep Curls - 3 x 10

Exercise 6: Hammer Curls - 3 x 10

Option 2:

Rest 90 seconds between sets

Exercise 1: Lat Pulldowns - 5 x 10

Exercise 2: EZ Bar Pullover - 5 x 6-8

Exercise 3: Deadlifts- 5 x 5

Exercise 4: One Arm Dumbbell Row - 3 x 8

Exercise 5: Shrugs - 3 x 12

Exercise 6: Machine Bicep Curls - 3 x 8

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## Day 3

## Heavy Legs

Muscles worked: Glutes, Quads, Hamstrings, Calves

Option 1:

Rest 120 seconds between sets

Exercise 1: BB Back Squat - 5 x 5

Exercise 2: Leg Press - 5 x 6-8

Exercise 3: Dumbbell Lunge - 3 x 12-16 steps each side

Exercise 4: Machine Leg Curls - 3 x 8-10

Exercise 5: Leg Extensions - 3 x 8-10

Exercise 6: Calf Raises - 5 x 12-16

Option 2:

Rest 90 seconds between sets

Exercise 1: BB Back Squat - 5 x 5

Exercise 2: Romanian Deadlift - 4 x 10

Exercise 3: Dumbbell Lunge - 3 x 12-16 steps each side

Exercise 4: Weighted Step-up - 5 x 8 steps each side

Exercise 5: Leg Extensions - 3 x 8-10

Exercise 6: Calf Raises - 3 x 12-16

## Day 4

## Light Push

Muscles worked: Pecs, Front and Mid Delts, Triceps

Option 1:

Rest 90 seconds between sets

Exercise 1: Bench Press - 3 x 10

Exercise 2: Incline DB Press - 3 x 10

Exercise 3: Dips - 5 x 12

Exercise 4: Military Press - 3 x 10

Exercise 5: Side Lateral Raise - 3 x 10

Exercise 6: Triceps Pushdown - 3 x 12

Option 2:

Rest 120 seconds between sets

Exercise 1: Bench Press - 3 x 10

Exercise 2: Incline DB Press - 3 x 10

Exercise 3: Dumbbell Fly / Cable Fly -3 x 12

Exercise 4: Dips - 3 x 12

Exercise 5: Side Lateral Raise - 3 x 10

Exercise 6: Triceps Extensions- 3 x 12

## Day 5

## Light Pull

Muscles worked: Trapezius, Rhomboids, Rear Delts, Lats, Teres Major and Biceps

Option 1:

Rest 90 seconds between sets

Exercise 1: Pull Ups - 5 x 8-10

Exercise 2: Straight-Arm Pullover - 5 x 8

Exercise 3: Barbell Rows - 5 x 8

Exercise 4: Face Pulls - 3 x 12

Exercise 5: Bicep Curls - 3 x 10

Exercise 6: Hammer Curls - 3 x 10

Option 2:

Rest 90 seconds between sets

Exercise 1: Lat Pulldowns - 5 x 10

Exercise 2: EZ Bar Pullover - 5 x 8

Exercise 3: Deadlifts- 5 x 8

Exercise 4: One Arm Dumbbell Row - 3 x 10

Exercise 5: Shrugs - 3 x 12

Exercise 6: Machine Bicep Curls - 3 x 10

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## Day 6

## Light Legs

Muscles worked: Glutes, Quads, Hamstrings, Calves

Option 1:

Rest 90 seconds between sets

Exercise 1: BB Front Squat - 5 x 8

Exercise 2: Leg Press - 5 x 10

Exercise 3: Dumbbell Lunge - 3 x 12-16 steps each side

Exercise 4: Machine Leg Curls - 3 x 8-10

Exercise 5: Leg Extensions - 3 x 8-10

Exercise 6: Calf Raises - 5 x 12-16

Option 2:

Rest 90 seconds between sets

Exercise 1: BB Back Squat - 5 x 8-10

Exercise 2: Romanian Deadlift - 5 x 10

Exercise 3: Dumbbell Lunge - 3 x 12-16 steps each side

Exercise 4: Weighted Step-up - 5 x 8 steps each side

Exercise 5: Leg Extensions - 3 x 8-10

Exercise 6: Calf Raises - 3 x 12-16

Working out safely is very important because if you suffer an injury, it could set you back a few weeks or more, seeing all those gains you've made begin to disappear quickly. That's why I highly recommend taking rest days and tracking them as much as possible to avoid injuries. Although the 6 day program will get you results quickly, it is very tough and after 5-6 weeks of training, you could feel like your're overtraining your muscles and not giving them enough time to recover. When you feel like this, the best thing to do is mix the light workouts from days 4 and 5 to make it a push/pull day, and take an extra day off at the end of the week.

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Also, you've got to make sure you're getting the right amount of nutrition so you recover effectively, and you've got to do warm ups before workouts and stretches during the day to ensure you're always at your optimal self before starting each session.

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Check out the pages on stretches and nutrition for some advice.

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