6 Day Push/Pull/Legs

Strength and Muscle

12 weeks / 6 days per week

Template made from this Workout Plan : https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan

Reviews

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Week 1

Day 1

Bench Press

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Arnold Press (Dumbbell)

Main

10 x 80%

10 x 80%

5 x 80%

Triceps Dip

Main

15 x 80%

10 x 80%

5 x 80%

Standing Cable Crossovers

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 2

Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Pulldown (Cable)

Main

10 x 80%

10 x 80%

5 x 80%

Chest Supported Row

Main

15 x 80%

10 x 80%

5 x 80%

Shrug (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Curl (Barbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 3

Squat

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Good-morning (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Leg Press

Main

15 x 80%

10 x 80%

5 x 80%

Reverse Hyper-extension (Weighted)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Leg Curl (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Calf Raise (Machine plate loaded)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 4

Military Press (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Incline Bench Press (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Close Grip Bench Press (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Pec Deck Fly (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 5

Snatch Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Bent-over Row (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Pulldown (Cable)

Main

15 x 80%

10 x 80%

5 x 80%

One Arm Upright Row (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Incline Curl (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 6

Front Squat (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Romanian Deadlift

Main

10 x 80%

10 x 80%

5 x 80%

Hip Thrust (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Lunge (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Leg Extension (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Hanging Leg Raise

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Week 2

Day 1

Bench Press

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Arnold Press (Dumbbell)

Main

10 x 80%

10 x 80%

5 x 80%

Triceps Dip

Main

15 x 80%

10 x 80%

5 x 80%

Standing Cable Crossovers

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 2

Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Pulldown (Cable)

Main

10 x 80%

10 x 80%

5 x 80%

Chest Supported Row

Main

15 x 80%

10 x 80%

5 x 80%

Shrug (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Curl (Barbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 3

Squat

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Good-morning (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Leg Press

Main

15 x 80%

10 x 80%

5 x 80%

Reverse Hyper-extension (Weighted)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Leg Curl (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Calf Raise (Machine plate loaded)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 4

Military Press (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Incline Bench Press (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Close Grip Bench Press (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Pec Deck Fly (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 5

Snatch Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Bent-over Row (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Pulldown (Cable)

Main

15 x 80%

10 x 80%

5 x 80%

One Arm Upright Row (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Incline Curl (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 6

Front Squat (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Romanian Deadlift

Main

10 x 80%

10 x 80%

5 x 80%

Hip Thrust (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Lunge (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Leg Extension (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Hanging Leg Raise

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Week 3

Day 1

Bench Press

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Arnold Press (Dumbbell)

Main

10 x 80%

10 x 80%

5 x 80%

Triceps Dip

Main

15 x 80%

10 x 80%

5 x 80%

Standing Cable Crossovers

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 2

Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Pulldown (Cable)

Main

10 x 80%

10 x 80%

5 x 80%

Chest Supported Row

Main

15 x 80%

10 x 80%

5 x 80%

Shrug (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Curl (Barbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 3

Squat

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Good-morning (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Leg Press

Main

15 x 80%

10 x 80%

5 x 80%

Reverse Hyper-extension (Weighted)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Leg Curl (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Calf Raise (Machine plate loaded)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 4

Military Press (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Incline Bench Press (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Close Grip Bench Press (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Pec Deck Fly (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 5

Snatch Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Bent-over Row (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Pulldown (Cable)

Main

15 x 80%

10 x 80%

5 x 80%

One Arm Upright Row (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Incline Curl (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 6

Front Squat (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Romanian Deadlift

Main

10 x 80%

10 x 80%

5 x 80%

Hip Thrust (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Lunge (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Leg Extension (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Hanging Leg Raise

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Week 4

Day 1

Bench Press

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Arnold Press (Dumbbell)

Main

10 x 80%

10 x 80%

5 x 80%

Triceps Dip

Main

15 x 80%

10 x 80%

5 x 80%

Standing Cable Crossovers

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 2

Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Pulldown (Cable)

Main

10 x 80%

10 x 80%

5 x 80%

Chest Supported Row

Main

15 x 80%

10 x 80%

5 x 80%

Shrug (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Curl (Barbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 3

Squat

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Good-morning (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Leg Press

Main

15 x 80%

10 x 80%

5 x 80%

Reverse Hyper-extension (Weighted)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Leg Curl (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Calf Raise (Machine plate loaded)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 4

Military Press (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Incline Bench Press (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Close Grip Bench Press (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Pec Deck Fly (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 5

Snatch Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Bent-over Row (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Pulldown (Cable)

Main

15 x 80%

10 x 80%

5 x 80%

One Arm Upright Row (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Incline Curl (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 6

Front Squat (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Romanian Deadlift

Main

10 x 80%

10 x 80%

5 x 80%

Hip Thrust (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Lunge (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Leg Extension (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Hanging Leg Raise

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Week 5

Day 1

Bench Press

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Arnold Press (Dumbbell)

Main

10 x 80%

10 x 80%

5 x 80%

Triceps Dip

Main

15 x 80%

10 x 80%

5 x 80%

Standing Cable Crossovers

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 2

Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Pulldown (Cable)

Main

10 x 80%

10 x 80%

5 x 80%

Chest Supported Row

Main

15 x 80%

10 x 80%

5 x 80%

Shrug (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Curl (Barbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 3

Squat

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Good-morning (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Leg Press

Main

15 x 80%

10 x 80%

5 x 80%

Reverse Hyper-extension (Weighted)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Leg Curl (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Calf Raise (Machine plate loaded)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 4

Military Press (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Incline Bench Press (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Close Grip Bench Press (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Pec Deck Fly (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 5

Snatch Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Bent-over Row (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Pulldown (Cable)

Main

15 x 80%

10 x 80%

5 x 80%

One Arm Upright Row (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Incline Curl (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 6

Front Squat (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Romanian Deadlift

Main

10 x 80%

10 x 80%

5 x 80%

Hip Thrust (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Lunge (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Leg Extension (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Hanging Leg Raise

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Week 6

Day 1

Bench Press

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Arnold Press (Dumbbell)

Main

10 x 80%

10 x 80%

5 x 80%

Triceps Dip

Main

15 x 80%

10 x 80%

5 x 80%

Standing Cable Crossovers

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 2

Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Pulldown (Cable)

Main

10 x 80%

10 x 80%

5 x 80%

Chest Supported Row

Main

15 x 80%

10 x 80%

5 x 80%

Shrug (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Curl (Barbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 3

Squat

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Good-morning (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Leg Press

Main

15 x 80%

10 x 80%

5 x 80%

Reverse Hyper-extension (Weighted)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Leg Curl (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Calf Raise (Machine plate loaded)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 4

Military Press (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Incline Bench Press (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Close Grip Bench Press (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Pec Deck Fly (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 5

Snatch Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Bent-over Row (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Pulldown (Cable)

Main

15 x 80%

10 x 80%

5 x 80%

One Arm Upright Row (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Incline Curl (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 6

Front Squat (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Romanian Deadlift

Main

10 x 80%

10 x 80%

5 x 80%

Hip Thrust (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Lunge (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Leg Extension (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Hanging Leg Raise

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Week 7

Day 1

Bench Press

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Arnold Press (Dumbbell)

Main

10 x 80%

10 x 80%

5 x 80%

Triceps Dip

Main

15 x 80%

10 x 80%

5 x 80%

Standing Cable Crossovers

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 2

Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Pulldown (Cable)

Main

10 x 80%

10 x 80%

5 x 80%

Chest Supported Row

Main

15 x 80%

10 x 80%

5 x 80%

Shrug (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Curl (Barbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 3

Squat

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Good-morning (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Leg Press

Main

15 x 80%

10 x 80%

5 x 80%

Reverse Hyper-extension (Weighted)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Leg Curl (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Calf Raise (Machine plate loaded)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 4

Military Press (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Incline Bench Press (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Close Grip Bench Press (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Pec Deck Fly (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 5

Snatch Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Bent-over Row (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Pulldown (Cable)

Main

15 x 80%

10 x 80%

5 x 80%

One Arm Upright Row (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Incline Curl (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 6

Front Squat (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Romanian Deadlift

Main

10 x 80%

10 x 80%

5 x 80%

Hip Thrust (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Lunge (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Leg Extension (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Hanging Leg Raise

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Week 8

Day 1

Bench Press

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Arnold Press (Dumbbell)

Main

10 x 80%

10 x 80%

5 x 80%

Triceps Dip

Main

15 x 80%

10 x 80%

5 x 80%

Standing Cable Crossovers

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 2

Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Pulldown (Cable)

Main

10 x 80%

10 x 80%

5 x 80%

Chest Supported Row

Main

15 x 80%

10 x 80%

5 x 80%

Shrug (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Curl (Barbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 3

Squat

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Good-morning (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Leg Press

Main

15 x 80%

10 x 80%

5 x 80%

Reverse Hyper-extension (Weighted)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Leg Curl (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Calf Raise (Machine plate loaded)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 4

Military Press (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Incline Bench Press (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Close Grip Bench Press (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Pec Deck Fly (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 5

Snatch Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Bent-over Row (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Pulldown (Cable)

Main

15 x 80%

10 x 80%

5 x 80%

One Arm Upright Row (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Incline Curl (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 6

Front Squat (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Romanian Deadlift

Main

10 x 80%

10 x 80%

5 x 80%

Hip Thrust (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Lunge (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Leg Extension (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Hanging Leg Raise

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Week 9

Day 1

Bench Press

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Arnold Press (Dumbbell)

Main

10 x 80%

10 x 80%

5 x 80%

Triceps Dip

Main

15 x 80%

10 x 80%

5 x 80%

Standing Cable Crossovers

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 2

Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Pulldown (Cable)

Main

10 x 80%

10 x 80%

5 x 80%

Chest Supported Row

Main

15 x 80%

10 x 80%

5 x 80%

Shrug (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Curl (Barbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 3

Squat

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Good-morning (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Leg Press

Main

15 x 80%

10 x 80%

5 x 80%

Reverse Hyper-extension (Weighted)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Leg Curl (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Calf Raise (Machine plate loaded)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 4

Military Press (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Incline Bench Press (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Close Grip Bench Press (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Pec Deck Fly (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 5

Snatch Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Bent-over Row (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Pulldown (Cable)

Main

15 x 80%

10 x 80%

5 x 80%

One Arm Upright Row (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Incline Curl (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 6

Front Squat (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Romanian Deadlift

Main

10 x 80%

10 x 80%

5 x 80%

Hip Thrust (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Lunge (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Leg Extension (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Hanging Leg Raise

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Week 10

Day 1

Bench Press

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Arnold Press (Dumbbell)

Main

10 x 80%

10 x 80%

5 x 80%

Triceps Dip

Main

15 x 80%

10 x 80%

5 x 80%

Standing Cable Crossovers

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 2

Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Pulldown (Cable)

Main

10 x 80%

10 x 80%

5 x 80%

Chest Supported Row

Main

15 x 80%

10 x 80%

5 x 80%

Shrug (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Curl (Barbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 3

Squat

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Good-morning (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Leg Press

Main

15 x 80%

10 x 80%

5 x 80%

Reverse Hyper-extension (Weighted)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Leg Curl (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Calf Raise (Machine plate loaded)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 4

Military Press (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Incline Bench Press (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Close Grip Bench Press (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Pec Deck Fly (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 5

Snatch Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Bent-over Row (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Pulldown (Cable)

Main

15 x 80%

10 x 80%

5 x 80%

One Arm Upright Row (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Incline Curl (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 6

Front Squat (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Romanian Deadlift

Main

10 x 80%

10 x 80%

5 x 80%

Hip Thrust (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Lunge (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Leg Extension (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Hanging Leg Raise

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Week 11

Day 1

Bench Press

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Arnold Press (Dumbbell)

Main

10 x 80%

10 x 80%

5 x 80%

Triceps Dip

Main

15 x 80%

10 x 80%

5 x 80%

Standing Cable Crossovers

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 2

Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Pulldown (Cable)

Main

10 x 80%

10 x 80%

5 x 80%

Chest Supported Row

Main

15 x 80%

10 x 80%

5 x 80%

Shrug (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Curl (Barbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 3

Squat

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Good-morning (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Leg Press

Main

15 x 80%

10 x 80%

5 x 80%

Reverse Hyper-extension (Weighted)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Leg Curl (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Calf Raise (Machine plate loaded)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 4

Military Press (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Incline Bench Press (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Close Grip Bench Press (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Pec Deck Fly (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 5

Snatch Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Bent-over Row (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Pulldown (Cable)

Main

15 x 80%

10 x 80%

5 x 80%

One Arm Upright Row (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Incline Curl (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 6

Front Squat (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Romanian Deadlift

Main

10 x 80%

10 x 80%

5 x 80%

Hip Thrust (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Lunge (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Leg Extension (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Hanging Leg Raise

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Week 12

Day 1

Bench Press

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Arnold Press (Dumbbell)

Main

10 x 80%

10 x 80%

5 x 80%

Triceps Dip

Main

15 x 80%

10 x 80%

5 x 80%

Standing Cable Crossovers

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 2

Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Pulldown (Cable)

Main

10 x 80%

10 x 80%

5 x 80%

Chest Supported Row

Main

15 x 80%

10 x 80%

5 x 80%

Shrug (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Curl (Barbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 3

Squat

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Good-morning (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Leg Press

Main

15 x 80%

10 x 80%

5 x 80%

Reverse Hyper-extension (Weighted)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Leg Curl (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Seated Calf Raise (Machine plate loaded)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 4

Military Press (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Incline Bench Press (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Close Grip Bench Press (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Pec Deck Fly (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Triceps Extension (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Lateral Raise (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 5

Snatch Deadlift

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Bent-over Row (Barbell)

Main

10 x 80%

10 x 80%

5 x 80%

Pulldown (Cable)

Main

15 x 80%

10 x 80%

5 x 80%

One Arm Upright Row (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Incline Curl (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Reverse Fly (Cable)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Day 6

Front Squat (Barbell)

Main

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 80%

3 x 60%

Romanian Deadlift

Main

10 x 80%

10 x 80%

5 x 80%

Hip Thrust (Barbell)

Main

15 x 80%

10 x 80%

5 x 80%

Lunge (Dumbbell)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Leg Extension (Machine)

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

Hanging Leg Raise

Main

15 x 80%

10 x 80%

10 x 80%

10 x 80%

5 x 80%

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