Workout Routine

6 Day Push/Pull/Legs

by gymbros

Push A/Pull A/Legs A/Push B/ Pull B/Legs B/Rest/Repeat

Use 20% less weight than your previous working sets for AMQRAP

Workouts

Push Workout A - Chest, Shoulders & Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
90 sec
2
–
–
3
90 sec
3
–
–
3
90 sec
4
–
–
3
90 sec
5
–
–
3
90 sec
6
–
–
3 +
amrap
0 sec

bench press

6 sets

Seated Behind the Neck Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
50 sec
2
–
–
8
50 sec
3
–
–
8
50 sec

Seated Behind the Neck Press

3 sets

Tricep Dips

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Tricep Dips

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

cable crossover

5 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

triceps extension

5 sets

Seated Dumbbell Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec
3
–
–
10
15 sec
4
–
–
10
15 sec
5
–
–
10
15 sec

Seated Dumbbell Lateral Raises

5 sets

Pull Workout A - Back, Traps & Biceps

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
90 sec
2
–
–
3
90 sec
3
–
–
3
90 sec
4
–
–
3
90 sec
5
–
–
3
90 sec
6
–
–
3 +
amrap
0 sec

deadlift

6 sets

Chin-ups

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Chin-ups

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

chest supported rows

3 sets

Shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

Shrugs

5 sets

Standing Barbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

Standing Barbell Curls

5 sets

Standing Cable Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec
3
–
–
10
15 sec
4
–
–
10
15 sec
5
–
–
10
15 sec

Standing Cable Reverse Fly

5 sets

Legs Workout A - Quads, Hamstrings & Calves

Barbell Back Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec
6
–
–
3 +
amrap
100 sec

Barbell Back Squat

6 sets

Barbell Good Mornings

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

Barbell Good Mornings

3 sets

Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Leg Press

3 sets

Reverse Hyperextension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

Reverse Hyperextension

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

leg curl

5 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec
3
–
–
10
15 sec
4
–
–
10
15 sec
5
–
–
10
15 sec

Calf Raise

5 sets

Push Workout B - Chest, Shoulders & Triceps

Standing Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec
6
–
–
3 +
amrap
0 sec

Standing Overhead Press

6 sets

Incline Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

Incline Bench Press

3 sets

Close Grip Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Close Grip Bench Press

3 sets

Seated Machine Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

Seated Machine Press

5 sets

Standing Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

Standing Tricep Pushdown

5 sets

Standing Cable Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec
3
–
–
10
15 sec
4
–
–
10
15 sec
5
–
–
10
15 sec

Standing Cable Lateral Raises

5 sets

Pull Workout B - Back, Traps & Biceps

Barbell Snatch Grip Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec
6
–
–
3 +
amrap
0 sec

Barbell Snatch Grip Deadlift

6 sets

Barbell Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

Barbell Rows

3 sets

Pull-ups

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Pull-ups

3 sets

1-arm Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

1-arm Rows

5 sets

Incline Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

Incline Dumbbell Curl

5 sets

Seated Machine Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec
3
–
–
10
15 sec
4
–
–
10
15 sec
5
–
–
10
15 sec

Seated Machine Reverse Fly

5 sets

Legs Workout B - Quads, Hamstrings & Calves

Barbell Front Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec
6
–
–
3 +
amrap
0 sec

Barbell Front Squat

6 sets

Barbell Romanian Deadlifts

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

Barbell Romanian Deadlifts

3 sets

Bulgarian Split Squats

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Bulgarian Split Squats

3 sets

Dumbbell Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec
5
–
–
10
30 sec

Dumbbell Lunges

5 sets

Seated Leg Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Seated Leg Extensions

5 sets

hanging leg raises

Set
Reps
Rest time
1
10
15 sec
2
10
15 sec
3
10
15 sec
4
10
15 sec
5
10
15 sec

hanging leg raises

5 sets