6 Day Push/Pull/Legs Powerbuilding

12 weeks January 2020

Contributed by: Dan Groves

Save Routine

Push A

• Chest, Shoulder, Triceps

• Bench Press - Barbell
  5 sets × 0, 0, 0, 0, 15 reps, 90s rest
• Bench Press - Barbell
  1 sets × 100 reps
• Behind The Neck Press - Barbell
  3 sets × 0, 0, 25 reps, 1m rest
• Tricep Dip - Bodyweight/Weighted
  3 sets × 0, 0, 30 reps, 1m rest
• Cable Crossover - Cable
  5 sets × 0, 0, 0, 0, 50 reps, 30s rest
• Seated Triceps Extension - Dumbbell
  5 sets × 0, 0, 0, 0, 50 reps, 30s rest
• Dumbbell Lateral Raise - Dumbbell
  5 sets × 0, 0, 0, 0, 50 reps, 15s rest

Pull A

• Back, Traps, Biceps

• Deadlift - Barbell
  5 sets × 0, 0, 0, 0, 15 reps, 90s rest
• Deadlift - Barbell
  1 sets × 100 reps
• Assisted Chin Up - Bodyweight/Weighted
  3 sets × 0, 0, 25 reps, 1m rest
• Chest Supported Dumbell Row - Dumbbell
  3 sets × 0, 0, 30 reps, 1m rest
• Shrug - Dumbbell
  5 sets × 0, 0, 0, 0, 50 reps, 30s rest
• Barbell Curl - Barbell
  5 sets × 0, 0, 0, 0, 50 reps, 30s rest
• Reverse Cable Fly - Cable
  5 sets × 0, 0, 0, 0, 50 reps, 15s rest

Legs A

• Quads, Hams, Calves

• Back Squat - Barbell
  5 sets × 0, 0, 0, 0, 15 reps, 90s rest
• Back Squat - Barbell
  1 sets × 100 reps
• Good Morning - Barbell
  3 sets × 0, 0, 25 reps, 1m rest
• Leg Press - Sled
  3 sets × 0, 0, 30 reps, 1m rest
• Reverse Hyper-extension - Bodyweight/Weighted
  5 sets × 0, 0, 0, 0, 50 reps, 1m rest
• Seated Calf Raise - Lever
  5 sets × 0, 0, 0, 0, 50 reps, 15s rest

Push B

• Chest, Shoulder, Triceps

• Overhead Press - Barbell
  5 sets × 0, 0, 0, 0, 15 reps, 90s rest
• Overhead Press With Barbell - Barbell
  1 sets × 100 reps
• Incline Bench Press - Dumbbell
  3 sets × 0, 0, 25 reps, 1m rest
• Close Grip Bench Press - Barbell
  3 sets × 0, 0, 30 reps, 1m rest
• Fly - Lever
  5 sets × 0, 0, 0, 0, 50 reps, 30s rest
• Tricep Rope Extension - Cable
  5 sets × 0, 0, 0, 0, 50 reps, 30s rest
• Cabel Lateral - Cable
  5 sets × 0, 0, 0, 0, 50 reps, 15s rest

Pull B

• Back, Traps, Biceps

• Snatch Grip Deadlift - Barbell
  5 sets × 0, 0, 0, 0, 15 reps, 90s rest
• Snatch Grip Deadlift - Barbell
  1 sets × 100 reps
• Bentover Barbell Row - Barbell
  3 sets × 0, 0, 25 reps, 1m rest
• Assisted Pull Up - Bodyweight/Weighted
  3 sets × 0, 0, 30 reps, 1m rest
• One Arm Row - Dumbbell
  5 sets × 0, 0, 0, 0, 50 reps, 30s rest
• Incline Dumbell Curl - Dumbbell
  5 sets × 0, 0, 0, 0, 50 reps, 30s rest
• Seated Rear Lateral Fly - Lever
  5 sets × 0, 0, 0, 0, 50 reps, 15s rest

Legs B

• Quads, Hams, Calves

• Front Squat - Barbell
  5 sets × 0, 0, 0, 0, 15 reps, 90s rest
• Front Squat - Barbell
  1 sets × 100 reps
• Romanian Deadlift - Barbell
  3 sets × 0, 0, 25 reps, 1m rest
• Hip Raise - Barbell
  3 sets × 0, 0, 30 reps, 1m rest
• Walking Lunge - Dumbbell
  5 sets × 0, 0, 0, 0, 50 reps, 30s rest
• Leg Extension - Lever
  5 sets × 0, 0, 0, 0, 50 reps, 30s rest
• Hanging Leg Raise - Bodyweight/Weighted
  5 sets × 0, 0, 0, 0, 50 reps, 15s rest