6 Day Push, Pull Legs Powerbuilding Split & Meal Plan

10/1/2016 6 Day Push, Pull, Legs Powerbuilding Split & Meal Plan | Muscle & Strength
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6 Day Push, Pull, Legs Powerbuilding

Split & Meal Plan
Hungry for some serious gym time and crazy gains? Nick Ludlow helps
you to go heavy, go hard and improve your results with this intense,
high volume rest-pause workout.
WORKOUT SUMMARY
Main Goal Build Muscle
Workout Type Split
Training Level Intermediate

Build
Days Per muscle, lose fat
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Equipment Required Barbell, Bodyweight, Dumbbells, Machines
https://www.muscleandstrength.com/workouts/6daypowerbuildingsplitmealplan 1/22
Target Gender Male & Female
Author Nick Ludlow
WORKOUT DESCRIPTION
Bulldozer Training inspired me to a created a push/pull/legs routine employing
heavy, medium, and light loads during each workout.
Each workout starts out with a compound lift using a 15 rep goal over 5 sets. If you
exceed the rep goal by 0-3 reps then add 2.5-5lbs to the working weight the next
time you perform the exercise. If you exceed the rep goal by 4+ reps then add 5-
10lbs to the working weight.
Starting out with a heavy compound lift will is a great way to increase central
nervous system (CNS) activity, improve strength, and gain conဠdence moving
heavy loads. When picking a start weight for this lift I would recommend using your
5-6 rep max (RM).
After the 5 sets of the heavy compound lift you’re going to perform a back-o† set in
which you decrease the working weight by 20% (round to the nearly 2.5 or 5lbs)
and try to perform as many quality reps as possibly (AMQRAP). This set is less
taxing on the CNS and allows for some extra volume on the main compound lift of
the day, which is helpful for muscle growth and reinforcing proper form.
Proportionally increase the working weight of AMQRAP set by 2.5-10lbs every time
you increase the weight during the 15 rep goal sets.
After the main compound movement of the day you’re going to perform rest-
pause/bulldozer sets for the remainder of the workout. You will be resting 15 to 60
seconds between each set of an exercise and 2 to 3 minutes between each
exercise.
The accessory work will begin with compound exercises using moderate loads and
will conclude will isolation, pump-inducing exercises using relatively low loads. It’s
important that you keep track of your timing in between sets – not only to optimize
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in the gym forever. I program
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my accessory work with high volumes and rest-pause because I believe it’s an
e†ective way to trigger muscle growth in a short period of time while allowing me
to leave the gym with a nice pump.
The exercise selection I lay out in the routine below is by no means set in stone,
but I encourage you to be wise if and how you decide to make substitutions. For
example, substituting conventional deadlift for sumo deadlift is completely
reasonable but substituting chin-ups for another curl exercise is not advisable.
Once you pick your exercises stick with them until you stop progressing; there’s no
reason to “confuse” your muscles if you’re adding reps and/or weight to the bar
every time you perform an exercise.
If you’re used to low volume routines this routine will initially make you quite sore –
you can either power through the soreness or gradually increase the volume over
time. For example, instead of a 50 rep goal over 5 sets with shrugs you could aim
for a 30 rep goal over 3 sets the 1st week, 40 reps over 4 sets the 2nd, and 50 reps
over 5 sets the 3rd week.
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Starting out with a heavy compound lift will is a great way to increase central nervous
system (CNS) activity, increase strength, and gain conဠdence moving heavy loads.
Lifting & Rest Day Scheduling

Early-intermediate lifters should perform the routine in an every-other-day
manner – Push A/Rest/Pull A/Rest/Legs A/Rest/Push B/Rest/Pull B/ Rest/Legs
B/Rest/Repeat
Intermediate lifters should perform the routine in a 3-on/1-o† manner – Push
A/Pull A/Legs A/Rest/Push B/ Pull B/Legs B/Rest/Repeat
Advanced lifters should perform the routine in a 6-on/1-o† manner – Push
A/Pull A/Legs A/Push B/ Pull B/Legs B/Rest/Repeat
SWIPE TABLE TO THE LEFT TO REVEAL MORE DATA
Push A
Chest, Shoulders & Triceps
Rep Goal
Exercise Sets Rest
Total
Flat Barbell Bench Press 5 15 90-120 sec
Flat Barbell Bench Press (Use 20%

less weight than your previous 1 AMQRAP N/A
working sets)
Seated Behind the Neck Press 3 25 60 sec
(Weighted) Tricep Dips 3 30 60 sec
Standing Cable Crossovers 5 50 30 sec
Seated Tricep Extensions

5 50 30 sec
(Dumbbell, Rope, or EZ Bar)
Seated Dumbbell Lateral Raises 5 50 15 sec

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Pull A
Back, Traps & Biceps
Rep Goal
Exercise Sets Rest
Total
Barbell Conventional Deadlift 5 15 90-120 sec
Barbell Conventional Deadlift (Use

20% less weight than your 1 AMQRAP N/A
previous working sets)
(Weighted) Chin-ups 3 25 60 sec
Chest Supported Rows 3 30 60 sec
Shrugs (Dumbbell, Barbell, or Trap

5 50 30 sec
Bar)
Standing Barbell Curls 5 50 30 sec
Standing Cable Reverse Fly 5 50 15 sec
Legs A
Quads, Hamstrings & Calves
Rep Goal
Exercise Sets Rest
Total
Barbell Back Squat 5 15 90-120 sec
Barbell Back Squat (Use 20% less

weight than your previous working 1 AMQRAP N/A
sets)
Barbell Good
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Leg Press 3 30 60 sec
Reverse Hyperextension 5 50 30 sec
Leg Curl (Seated or Lying) 5 50 30 sec
Calf Raise (Seated or Standing) 5 50 15 sec
Push B
Chest, Shoulders & Triceps
Rep Goal
Exercise Sets Rest
Total
Standing Overhead Press 5 15 90-120 sec
Standing Overhead Press (Use

Incline Bench Press (Dumbbell or

3 25 60 sec
Barbell)
Close Grip Bench Press 3 30 60 sec
Seated Machine Fly 5 50 30 sec
Standing Tricep Pushdown (Rope,

5 50 30 sec
V-bar, or Straight Bar)
Standing Cable Lateral Raises 5 50 15 sec
Pull B
Back, Traps & Biceps

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Rep Goal
Exercise Sets Total Rest
Barbell Snatch Grip Deadlift 5 15 90-120
Barbell Snatch Grip Deadlift (Use

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
Legs B
Quads, Hamstrings & Calves
Rep Goal
Exercise Sets Rest
Total
Barbell Front Squat 5 15 90-120 sec
Barbell Front Squat (Use 20% less

weight than your previous working 1 AMQRAP N/A
sets)
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

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Hanging Leg Raises 5 50 15 sec
To maximize muscle size and strength gains on this high volume program, you’ll have to
eat big. I recommend starting at no less than 3500 calories per day.
Nutrition & Supplementation

To maximize muscle size and strength gains on this high frequency, high volume
program, you’ll have to EAT BIG! I recommend starting at no less than 3500 calories
per day and adjusting based on how you feel and look in the mirror. If you’re not
used to eating this much don’t worry if gain 3-5lbs during the ဠrst two weeks; most
of that is water and glycogen as a result of your increased carbohydrate and
overall calorie intake. After the ဠrst two weeks I would aim to gain 0.5-1lb of
bodyweight per week.
The meal and supplementation plan outlined below provides at least 1 gram of
protein per pound of bodyweight (for a 180lb male), 0.5 grams of fat per pound of
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bodyweight, 30 grams of dietary ဠber, 1000 milligrams of calcium, 350 milligrams

of magnesium, 15 milligrams of zinc, and 18 milligrams of iron.
Nutrition for the Day – 3,510 calories, 235g protein, 367g carbs, 132g fat, 59g
ဠber, 1550mg calcium, 176% daily value of calcium.
3,500 Calorie Meal Plan
Muscle Building Diet
Time Meal Nutrition
07:00

Wake Up
1 to 2 cups of co†ee; 1 serving multivitamin

50 calories, 0g protein,
(general health), 2-3g EPA/DHA ဠsh oil (general
07:30 0g carbs, 5.5g fat, 0g
health & in†ammation control).
ဠber, 0mg calcium
845 calories, 60g

8:00 6 large eggs, 1.5 cups fresh blueberries, 4 slices of protein, 43g carbs, 49g
turkey bacon, 1.5 cups of sliced mushrooms, 1 cup fat, 9g ဠber, 420mg
Breakfast
of sliced green peppers, 1 ounce of Swiss cheese. calcium
0.5 cup dry-measure jasmine rice, 6 ounces of 886 calories, 63g

12:00
roasted turkey breast, 1 cup steamed spinach, 1 protein, 122g carbs, 18g
Lunch tablespoon olive oil, 1 large red delicious apple. fat, 9g ဠber, 410mg
calcium
16:00
2 slices of whole wheat bread, 3 tablespoons of 737 calories, 49g
Pre peanut butter, 1 cup of whole milk, 1 scoop of protein, 68g carbs, 32g
Workout whey protein, 1.5 cups sliced strawberries. fat, 12g ဠber, 520mg
Snack Build muscle, lose fat & stay motivated. Join 500,000+ newslettercalcium
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17:30 0 to 300mg of ca†eine (energy), 5g creatine (power

output), 500mg agmatine sulfate (muscle pumps),
Pre 2000mg citrulline malate (muscle pumps), and
Workout 3000mg beta-alanine (muscular endurance)
18:00-
10 to 15g of BCAAs intra-workout (recovery &
19:30
fatigue management). Nutrition – 60 calories, 15g
Workout protein, 0g carbs, 0g fat, 0g ဠber, 0mg calcium
4 ounces dry-measure whole wheat pasta, 2 cups

931 calories, 48g
20:00 of tomato sauce, 2 cups steamed broccoli, 4
protein, 134g carbs, 28g
ounces raw-measure ground beef (80% lean/20%
Dinner fat, 29g ဠber, 200mg
fat).
calcium
23:00
1 serving of ZMA (relaxation & nervous system

Bed recovery)
Recovery & Sleep

Proper recovery is paramount for a routine with this much volume, intensity, and
frequency. Aim for at least 7 to 9 hours of non-interrupted, quality sleep every
night.
If your schedule allows for midday napping I would highly encourage this as well.
Most of us working the 9-to-5 desk job are unable to nap during the workweek so
at a bare minimum, nap 15 to 30 minutes on Saturdays and Sundays. These naps
will improve muscular recovery, improve memory recall, and improve short-term
alertness.
To optimize sleep hygiene I recommend abstaining from looking at a digital screen

1 to 2 hours pre-bed. Artiဠcial light interferes with your body’s natural circadian
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rhythm and melatonin release. If you must work on your computer in the evenings
consider free software like f.lux, which “makes the color of your computer's display
adapt to the time of day, warm at night and like sunlight during the day.”
As you enter your bedroom take note of the room darkness. If it’s not pitch black,
consider removing any nightlights, adding blackout curtains to cover the windows,
and/or using a sleep mask. Also consider room temperature – most people sleep
the soundest when the room temperature is between 75 and 54 degrees
Fahrenheit. I have personally found a room temperature of 68 to 70 degrees
Fahrenheit to be optimal for me.
Once you lay down, before you drift o† to sleep, consider mattress comfort and
outside noise levels. Optimal mattress ဠrmness is relative to the individual but if
your mattress has become overly soft and saggy, then I encourage you to invest in
a new mattress as soon as possible – the beneဠts far outweigh the ဠnancial costs.
If you lay down hear the neighborhood cat caterwauling or the tenants in 3B
making a racket then utilize ear plugs or a white noise machine. Ear plugs are an
inexpensive and portable but they may fall out of your ears throughout the night. A
white noise machine provides constant outside noise minimization but requires
electricity to function and is signiဠcantly more expensive than earplugs.
Once you’ve optimized your sleep environment based on the aforementioned

parameters I guarantee your recovery and energy will improve.
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A BOUT THE AUTH OR
Nick Ludlow
Nick is a full-time road warrior and part-time ဠtness bu† who enjoys
powerlifting, bodybuilding, and boxing. He hit a 509 lb deadlift in the 165
class at the age of 20.
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38 COMMENTS + POST COMMENT
Posted Fri, 09/16/2016 - 09:02 LIKE 0
Frank
The routine starts with some heavy lifting. What type of warm-up do you recommend so
that I'm not dispensing too much energy before I hit your ဠrst group of heavy
compound movement sets? Is one light weight high rep set of the ဠrst movement good
enough?
REPLY
Posted Fri, 09/16/2016 - 10:06

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JoshEngland
Frank,
We've got a great warm up tutorial article and I've provided the link below.
https://www.muscleandstrength.com/articles/warming-up-for-dummies
Hope this helps!
REPLY
Posted Wed, 08/10/2016 - 15:19 LIKE 2
Zachary
Is the bench press to be performed at 5 sets of 3 reps for a total rep goal of 15 reps?
Does that imply we need to go heavier on this excercise?
REPLY
Posted Thu, 08/11/2016 - 03:37 LIKE 2
Kev
Yup, that's pretty much the idea. Near the beginning of the article the author
recommends weights that one would customarily use on the 5-6 rep range
REPLY
Posted Thu, 06/09/2016 - 11:31 LIKE 8
Erik
This is way, way, way too much volume. 26 sets a day, 230 reps (not counting amrap)?
Workouts drag on and on (1 to 1.5 hrs), you start o† by toasting yourself on an amrap
and then moving to a secondary lift -- what's the point? To feel sick and learn ဠrsthand
that overtraining isn't a myth? Don't even bother sticking strictly to the recommended
rest periods. You can't go heavy beyond the ဠrst lift, and you end up doing so much
volume you'll be wiped by the end of the second day. Not to mention, the unnecessary
complexity: 30+ di†erent lifts!? There's a weird deliberate e†ort to avoid repeating any
exercise. Why do cable †yes one day and machine †yes the next, there's not that big of a
di†erence. The same pattern is repeated over and over again (2 deadlift variants,
identical exercises with db one day but cables the next, identical exercises done seated
and standing... at this point it's not just my muscles that are confused)
The leg days are fantastic templates for ham work.
This might be realistic for a M/W/F split, but there are many better that don't have the
unecessary volume or complexity. Maybe, maybe doable for 3-on 1-o† (but again, I'm
sure there are many better). Insane to suggest this is a passable 6-on 1-o†.
REPLY
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Posted Sun, 06/26/2016 - 10:50 LIKE 4
Guillermo
Relax. It sounds crazy but really isn't.
Look at the exercises. They focus on 3 muscles
It's not like your smashing 26 sets of triceps only or only shoulders they mix it all
up for you. I used to do 20 - 30 sets per muscle group period. Doing this workout
actually feels like I'm working out less.
REPLY
Posted Sun, 07/24/2016 - 22:47 LIKE 2
armzilla06
i believe the exercises that call for 15 second rest or 30 second rest like the lateral
dumbbell are 10 reps for 5 sets totaling 50 reps.
REPLY
Posted Wed, 06/08/2016 - 15:28 LIKE 4
Brandon Weber
Should you do any sort of warm up/stretching before beginning the ဠrst exercise?
REPLY
Posted Thu, 06/09/2016 - 09:16 LIKE 3
MikeWines
Brandon,
Start here:
https://www.muscleandstrength.com/articles/warming-up-for-dummies
REPLY
Posted Wed, 06/08/2016 - 04:28 LIKE 3
Danny
how long is this workout for? Once your body adjusts to the weights, do you just go
heavier with the weights and proceed on with the same workout routine?
REPLY
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Posted Mon, 05/30/2016 - 11:45 LIKE 3
Paul
I'm a 56 yo sports medicine physician in good health (5'9", 185 lbs, 33" waist, 16% BF). I
lift heavy & often, but my schedule only allows early AM workouts (6-7 am), so I train
fasted, but I put BCAA's & creatine in my water bottle during workouts. What changes
would you make to the nutrition program you specify? My goal is increase muscle
size/deဠnition & fat burn.
REPLY
Posted Sun, 05/29/2016 - 15:02 LIKE 2
Je†rey
I'm currently on the Ice Cream Fitness program (
https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-ဠtness...). When
would I know is a good time for me to switch to this? I'm also looking for a 3 times/week
commitment. Should I stick to ICF for now until I have more time?
REPLY
Posted Tue, 04/19/2016 - 14:37 LIKE 3
Vince L
So how many of the people who do this and eat this way have 2 kids, a spouse, and a 50
hour work week? How do you think it can be modiဠed for people like me? Oh, and I am
52 not 20.
REPLY
Posted Sat, 04/23/2016 - 15:40 LIKE 3
Justin
Simple, cut the workout in half, but make it count. I'm 34, with a 3 year old
daughter and a similar work week....and I've been making excellent progress with
a modiဠed 4-day PPL split. A three or four day per week split will take a hell of a
lot less of a toll on your body, and will prove to be more compatible with your
schedule. The key is to hit your days HARD, and, as I said, make them count. Hell,
some weeks I'll do Push, rest (or active recovery), Pull, (same), Legs, Specialization
day (problem areas, etc), rest, Repeat. Focus on the most e†cient exercises to get
the most bang out of your time restrictions.
REPLY
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Posted Sun, 04/17/2016 - 13:56 LIKE 2
DannyD
Can't I download this workout? Do I have to write it up myself?
Cheers
REPLY
Posted Mon, 04/18/2016 - 09:52 LIKE 5
MikeWines
Danny,
The vast majority of our workouts don't come in downloadable formats. However,
making programs in Excel is fairly easy and time e†cient. You can create a
skeleton and then just plug and chug with any workout in less than half an hour.
Then, in the future you'll be able to throw to get an entire spreadsheet for a lift in
less than 10 or 15 minutes if you keep the skeleton.
REPLY
Posted Wed, 03/23/2016 - 12:21 LIKE 4
Ross
So far I'm ဠnding this routine to be enjoyable and giving results after a month or so,
although I'm ဠnding it rather taxing on the lower back. Previously I only preformed the
deadlift once per week but with this routine your performing 3 variants of the deadlift as
well as other exercises that utilise the lower back region.
It seems like I'm exerting my lower back a bit, is this normal due to the volume as I'm not
used to it or would you suggest I review my form on these lifts? Perhaps swap out a
couple exercises?
Some advice would be much appreciated.
REPLY
Posted Tue, 04/05/2016 - 09:24 LIKE 4
August
hi! :) i also found this a bit rough on the lower back. My suggestion is to cut the
lower back exercises on legday. I dont see the point of having them there :)
REPLY
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Posted Tue, 04/05/2016 - 19:11 LIKE 5
Ross
Thanks for the response!
I took out the reverse hypertension entirely and replaced it by doing some extra
leg curls and some lighter good mornings after that.
Not as rough on the lower back and still hitting the hamstrings, good times! Ha
REPLY
Posted Fri, 04/08/2016 - 16:52 LIKE 5
Guillermo
I go heavy and pull A dead lifts.
And light on pull B dead lifts and alternate between both. No way I'm going heavy
twice a week on lower back. Could possibly injure yourself
REPLY
Posted Sun, 05/08/2016 - 10:11 LIKE 2
Eric Klenke
Stupid program, way too much squatting and deadlifting day after day....
REPLY
Posted Thu, 03/03/2016 - 12:23 LIKE 6
Galahad
I am so looking forward to trying out this workout. Just to clear things up for me. When it
comes to set and rep totals i'm a little confused. For example bicep curls 5 sets total reps
50. I try to achive 50 reps in 5 sets correct? And not 5 sets of 50 total of 250 reps?
Hmmm i think i just answered my own question! Haha 250 reps would be intense. Lol
Feedback is welcome.
REPLY
Posted Thu, 03/03/2016 - 14:35 LIKE 5
MikeWines
Galahad,
50 reps in 5 sets. Correct.
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REPLY
Posted Tue, 12/29/2015 - 00:59 LIKE 4
simon
I dont understand where all the protein is coming from.
If I enter this foodplan i get about 190g protein.
The lunch and dinner has much less protein than stated. I even used 10% beef in the
calculation. About 12g less than stated. And lunch is about 20g less aswell.
REPLY
Posted Mon, 01/18/2016 - 11:41 LIKE 5
Tyler seel
I dont believe you should need more than what you have listed anyway. Your
body only realistically uses 1.2grams of protein per kg of your bidy weight. For
example a 180 pound person weighs about 76kg. They woukd need about
100grams of protein a day. If you substitute the calories youre wasting with the
extra protein for carbs Youll feel much more energized and better all around.
REPLY
Posted Sun, 12/27/2015 - 19:08 LIKE 5
Platt
What if ones has a high metabolism like mine my body will burn through you diet plan
what do u recommend
REPLY
Posted Sat, 12/26/2015 - 00:42 LIKE 3
Tod Homan
Is it ok to add exrises
REPLY
Posted Thu, 12/24/2015 - 04:44 LIKE 5
john
Hello, I was wondering if the work out should be performed reverse pyramid or pyramid
style training and would u jump to failure on the ဠrst set if you did reverse pyramid?
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Posted Fri, 09/04/2015 - 11:30 LIKE 6
Chris
I just got back into the gym 4 weeks ago is it to early to do 3on1o† I don't like missing a
day and I love hitting the gym.. Will this mess me up to hard or will my muscles be able
to handle it?
REPLY
Posted Fri, 08/28/2015 - 12:24 LIKE 5
Busar
Hi,
When are we supposed to increase the weights for accessory lifts ?
REPLY
Posted Fri, 07/03/2015 - 08:53 LIKE 7
KostasPap
I was trying to ဠnd a way to hit each bodypart twice a week and i make the split like this
Mon-heavy pull
Tue-heavy push
Wend-legs
Thu-light pull
Fri-light push
Sat-o†
Sun-o†
As you can see weekends i cant go to the gym.
Is this a good split?any change to overtrain?
REPLY
Posted Tue, 06/16/2015 - 14:52 LIKE 9
John
So would I do the same weight and same moves on my second push/pull/leg day or
should I go with a lighter weight/di†erent movements. What would be the best for
adding mass fast.
REPLY
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Posted Wed, 06/17/2015 - 09:19 LIKE 4
MikeWines
John,
That will depend upon your experience as a lifter. To quote the author,
"- Early-intermediate lifters should perform the routine in an every-other-day
manner – Push A/Rest/Pull A/Rest/Legs A/Rest/Push B/Rest/Pull B/ Rest/Legs
B/Rest/Repeat
- Intermediate lifters should perform the routine in a 3-on/1-o† manner – Push
A/Pull A/Legs A/Rest/Push B/ Pull B/Legs B/Rest/Repeat
- Advanced lifters should perform the routine in a 6-on/1-o† manner – Push A/Pull
A/Legs A/Push B/ Pull B/Legs B/Rest/Repeat"
I would recommend let your recovery dictate your training frequency, not the
other way around. If it was me, I'd shoot for a di†erent rep range or slightly alter
the training variables.
REPLY
Posted Wed, 06/10/2015 - 18:15 LIKE 6
Alick
Total rep range, does this mean a total of reps in all sets or total reps per set?
REPLY
Posted Thu, 06/11/2015 - 09:32 LIKE 7
MikeWines
Alick,
Good question, I can see how that could be confusing. The author is referring to
total number of repetitions. So for example, on Push workout A, †at barbell bench
is prescribed for 5 sets with a rep goal of 15. There are an inဠnite number of set
combinations but it might look like one of these depending upon what percentage
of your 1-RM you use for your sets:
5 sets of 3 reps
5 sets - 5,4,3,2,1 reps
5 sets - 5,5,2,2,1
5 sets - 5,5,3,1,1
Like I said, there are a TON of potential combinations but the ဠrst 2 are likely the
easiest ones to track and progress with.
REPLY
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Posted Thu, 04/09/2015 - 19:50 LIKE 5
Abraham
do you use low bar squats for leg day? thanks
REPLY
Posted Tue, 02/10/2015 - 16:36 LIKE 10
Josh
Hi nick
I was wanting to know what I could replace a couple of the exercises with? I cant do
behind the neck press because of a shoulder injury and i cant do reverse hyper-
extensions because I don't have that machine at my gym.What would be good
replacements for those two exercises?
Thanks,Josh
REPLY
Posted Tue, 02/17/2015 - 10:00 LIKE 6
DJS
I'm not Nick, but I have a shoulder injury as well. A much better (and safer from a
shoulder mobility perspective) alternative for a BNP is the overhead press with a
bar. Ensure your elbows don't †are too much. Dumbbell military presses will work
as well, as will Arnold presses. I've found that overhead pressing-related dumbbell
work with the palms in a neutral position and elbows †ared at a max of 30
degrees from the torso is less bothersome to the injured shoulder while still
providing excellent stimulus to the anterior and medial deltoids.
Reverse hypers are a general posterior chain exercise, so you could swap in good
mornings or even lighter Romanian deadlifts. Could probably also just use the
regular hyperextension bench (grasping a plate for added resistance, if
necessary).
REPLY
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6 Day Push, Pull Legs Powerbuilding Split &amp; Meal Plan

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6 Day Push, Pull Legs Powerbuilding Split &amp; Meal Plan

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10/1/2016 6 Day Push, Pull, Legs Powerbuilding Split & Meal Plan | Muscle & Strength

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6 Day Push, Pull, Legs Powerbuilding

Workout Type Split

Training Level Intermediate

Target Gender Male & Female

Author Nick Ludlow

Lifting & Rest Day Scheduling

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Chest, Shoulders & Triceps

Flat Barbell Bench Press 5 15 90-120 sec

Flat Barbell Bench Press (Use 20%

Seated Behind the Neck Press 3 25 60 sec

(Weighted) Tricep Dips 3 30 60 sec

Standing Cable Crossovers 5 50 30 sec

Seated Tricep Extensions

Seated Dumbbell Lateral Raises 5 50 15 sec

Back, Traps & Biceps

Barbell Conventional Deadlift 5 15 90-120 sec

Barbell Conventional Deadlift (Use

(Weighted) Chin-ups 3 25 60 sec

Chest Supported Rows 3 30 60 sec

Shrugs (Dumbbell, Barbell, or Trap

Standing Barbell Curls 5 50 30 sec

Standing Cable Reverse Fly 5 50 15 sec

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Quads, Hamstrings & Calves

Barbell Back Squat 5 15 90-120 sec

Barbell Back Squat (Use 20% less

Leg Press 3 30 60 sec

Reverse Hyperextension 5 50 30 sec

Leg Curl (Seated or Lying) 5 50 30 sec

Calf Raise (Seated or Standing) 5 50 15 sec

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Chest, Shoulders & Triceps

Standing Overhead Press 5 15 90-120 sec

Standing Overhead Press (Use

Incline Bench Press (Dumbbell or

Close Grip Bench Press 3 30 60 sec

Seated Machine Fly 5 50 30 sec

Standing Tricep Pushdown (Rope,

Standing Cable Lateral Raises 5 50 15 sec

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Back, Traps & Biceps

Exercise Sets Total Rest

Barbell Snatch Grip Deadlift 5 15 90-120

Barbell Snatch Grip Deadlift (Use

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

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Quads, Hamstrings & Calves

Barbell Front Squat 5 15 90-120 sec

Barbell Front Squat (Use 20% less

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

Nutrition & Supplementation

bodyweight, 30 grams of dietary ဠber, 1000 milligrams of calcium, 350 milligrams

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6 Day Push, Pull Legs Powerbuilding Split & Meal Plan

6 Day Push, Pull Legs Powerbuilding Split & Meal Plan