This 6 day push/pull/legs workout routine split is a high volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength.
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Intermediate
Program Duration
12 weeks
Days Per Week
6
Time Per Workout
45-60 Minutes
Equipment Required
Barbell, Bodyweight, Dumbbells, Machines
Target Gender
Male, Female
G2F 6-Day (PPL) Powerbuilding Workout Split
Day
Push Workout A
Muscle Group Target
Chest, Shoulders & Triceps
| Exercise | Sets | Reps | Rest |
| Flat Barbell Bench Press | 5 | 15 | 90-120 sec |
| Flat Barbell Bench Press (Use 20% less weight than your previous working sets) | 1 | AMRAP | N/A |
| Seated Shoulder Press | 3 | 15-20 | 60 Sec |
| (Weighted) Tricep Dips | 3 | 20-25 | 60 Sec |
| High to Low Cable Crossovers | 5 | 20-25 | 30 Sec |
| Seated Tricep Extensions (Dumbbell, Rope, or EZ Bar) |
5 | 20-25 | 30 Sec |
| Seated Dumbbell Lateral Raises |
5 | 20-25 | 15 Sec |
Day
Pull Workout A
Muscle Group Target
Back, Traps & Biceps
| Exercise | Sets | Reps | Rest |
| Barbell Conventional Deadlift | 5 | 15 | 90-120 sec |
| Barbell Conventional Deadlift (Use 20% less weight than your previous working sets) | 1 | AMRAP | N/A |
| (Weighted) Chin-ups | 3 | 25 | 60 Sec |
| Chest Supported Rows | 3 | 30 | 60 Sec |
| Shrugs (Dumbbell, Barbell, or Trap Bar) | 5 | 20-25 | 30 Sec |
| Standing Barbell Curls | 5 | 20-25 | 30 Sec |
| Standing Cable Reverse Fly | 5 | 20-25 | 15 Sec |
Day
Leg Workout A
Muscle Group Target
Quads, Hamstrings & Calves
| Exercise | Sets | Reps | Rest |
| Barbell Back Squat | 5 | 15 | 15-20 Sec |
| Barbell Back Squat (Use 20% less weight than your previous working sets) | 1 | AMRAP | N/A |
| Barbell Good Mornings | 3 | 25 | 60 Sec |
| Leg Press | 3 | 30 | 60 Sec |
| Reverse Hyperextension | 5 | 20 | 30 Sec |
| Leg Curl (Seated or Lying) | 5 | 20 | 30 Sec |
| Standing Calf Raise | 5 | 20 | 15 Sec |
Day
Push Workout B
Muscle Group Target
Chest, Shoulders & Triceps
| Exercise | Sets | Reps | Rest |
| Standing Overhead Press | 5 | 15 | 90-120 Sec |
| Standing Overhead Press (Use 20% less weight than your previous working sets) | 1 | AMRAP | N/A |
| Incline Bench Press DB | 3 | 30 | 60 Sec |
| Close Grip Bench Press | 3 | 30 | 60 Sec |
| Seated Machine Fly | 5 | 20 | 30 Sec |
| Standing Tricep Pushdown (Rope, V-bar, or Straight Bar) | 5 | 25 | 30 Sec |
| Standing Cable Side Lateral Raises | 5 | 15-20 | 15 Sec |
Day
Pull Workout B
Muscle Group Target
Back, Traps & Biceps
| Exercise | Sets | Reps | Rest |
|
Barbell Snatch Grip Deadlift |
5 |
15 |
90-120 |
|
Barbell Snatch Grip Deadlift (Use 20% less weight than your previous working sets) |
1 |
AMQRAP |
N/A |
|
Barbell Rows |
3 |
25 |
60 sec |
|
(Weighted) Pull-ups |
3 |
30 |
60 sec |
|
1-arm Rows (Dumbbell or Barbell) |
5 |
50 |
30 sec |
|
Incline Dumbbell Curl |
5 |
50 |
30 sec |
|
Seated Machine Reverse Fly |
5 |
50 |
15 sec |
|
Barbell Snatch Grip Deadlift |
5 |
15 |
90-120 |
Day
Leg Workout B
Muscle Group Target
Quads, Hamstrings & Calves
| Exercise | Sets | Reps | Rest |
|
Barbell Front Squat |
5 |
15 |
90-120 sec |
|
Barbell Front Squat (Use 20% less weight than your previous working sets) |
1 |
AMQRAP |
N/A |
|
Barbell Romanian Deadlifts |
3 |
25 |
60 sec |
|
Barbell Hip Thrusts |
3 |
30 |
60 sec |
|
Dumbbell Lunges |
5 |
50 |
30 sec |
|
Seated Leg Extensions |
5 |
50 |
30 sec |
|
Hanging Leg Raises |
5 |
50 |
15 sec |
|
Barbell Front Squat |
5 |
15 |
90-120 sec |