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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

Program Duration 12 weeks

Days Per Week 6

Time Per Workout 45-60 minutes

Equipment Required Barbell, Bodyweight, Dumbbells, Machines

Target Gender Male & Female

Recommended Whey Protein, Creatine, Multivitamin, BCAAs, Citrulline Malate,

Supplements Agmatine Sulfate, Beta-Alanine, ZMA

Author Nick Ludlow

Workout PDF Download Workout

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 confidence 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-off 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
muscle growth but also to prevent you from being in the gym forever. I program my
accessory work with high volumes and rest-pause because I believe it’s an effective
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.

Starting out with a heavy compound lift will is a great way to increase central nervous
system (CNS) activity, increase strength, and gain confidence 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-off 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-off manner – Push
A/Pull A/Legs A/Push B/ Pull B/Legs B/Rest/Repeat

Push A
Chest, Shoulders & Triceps
Rep Goal
Exercise Sets Rest
Total
90-
Flat Barbell Bench Press 5 15 120
sec
Flat Barbell Bench Press (Use 20% less weight than your
1 AMQRAP N/A
previous 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 (Dumbbell, Rope, or EZ Bar) 5 50 30 sec
Seated Dumbbell Lateral Raises 5 50 15 sec

Pull A
Back, Traps & Biceps

Rep
Exercise Sets Goal Rest
Total
90-
Barbell Conventional Deadlift 5 15 120
sec
Barbell Conventional Deadlift (Use 20% less weight than
1 AMQRAP N/A
your previous working sets)
60
(Weighted) Chin-ups 3 25
sec
60
Chest Supported Rows 3 30
sec
30
Shrugs (Dumbbell, Barbell, or Trap Bar) 5 50
sec
30
Standing Barbell Curls 5 50 sec

15
Standing Cable Reverse Fly 5 50
sec

Legs A
Quads, Hamstrings & Calves

Rep Goal
Exercise Sets Rest
Total
90-120
Barbell Back Squat 5 15
sec
Barbell Back Squat (Use 20% less weight than your
1 AMQRAP N/A
previous working sets)
Barbell Good Mornings 3 25 60 sec
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
Exercise Sets Goal Rest
Total
90-
Standing Overhead Press 5 15 120
sec
Standing Overhead Press (Use 20% less weight than your
1 AMQRAP N/A
previous working sets)
60
Incline Bench Press (Dumbbell or Barbell) 3 25
sec
60
Close Grip Bench Press 3 30
sec
30
Seated Machine Fly 5 50
sec
30
Standing Tricep Pushdown (Rope, V-bar, or Straight Bar) 5 50
sec
15
Standing Cable Lateral Raises 5 50
 sec

Pull B
Back, Traps & Biceps
Rep Goal
Exercise Sets Rest
Total
90-
Barbell Snatch Grip Deadlift 5 15
120
Barbell Snatch Grip Deadlift (Use 20% less weight than your
1 AMQRAP N/A
previous working sets)
60
Barbell Rows 3 25 sec
60
(Weighted) Pull-ups 3 30 sec
30
1-arm Rows (Dumbbell or Barbell) 5 50
sec
30
Incline Dumbbell Curl 5 50
sec
15
Seated Machine Reverse Fly 5 50
sec

Legs B
Quads, Hamstrings & Calves

Rep Goal
Exercise Sets Rest
Total
90-120
Barbell Front Squat 5 15
sec
Barbell Front Squat (Use 20% less weight than your
1 AMQRAP N/A
previous working 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
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 first two weeks; most
of that is water and glycogen as a result of your increased carbohydrate and overall
calorie intake. After the first 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
bodyweight, 30 grams of dietary fiber, 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 fiber,
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 coffee; 1 serving multivitamin 50 calories, 0g
07:30 (general health), 2-3g EPA/DHA fish oil (general protein, 0g carbs,
health & inflammation control). 5.5g fat, 0g fiber,
0mg calcium
845 calories, 60g
8:00 6 large eggs, 1.5 cups fresh blueberries, 4 slices of protein, 43g
turkey bacon, 1.5 cups of sliced mushrooms, 1 cup carbs, 49g fat, 9g
Breakfast of sliced green peppers, 1 ounce of Swiss cheese. fiber, 420mg
calcium

886 calories, 63g

12:00 0.5 cup dry-measure jasmine rice, 6 ounces of protein, 122g
roasted turkey breast, 1 cup steamed spinach, 1 carbs, 18g fat, 9g
Lunch tablespoon olive oil, 1 large red delicious apple. fiber, 410mg
calcium

16:00 737 calories, 49g

2 slices of whole wheat bread, 3 tablespoons of protein, 68g
Pre peanut butter, 1 cup of whole milk, 1 scoop of whey carbs, 32g fat,
Workout protein, 1.5 cups sliced strawberries. 12g fiber, 520mg
Snack calcium

17:30 0 to 300mg of caffeine (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-
19:30 10 to 15g of BCAAs intra-workout (recovery &
fatigue management). Nutrition – 60 calories, 15g  
Workout protein, 0g carbs, 0g fat, 0g fiber, 0mg calcium

931 calories, 48g

20:00 4 ounces dry-measure whole wheat pasta, 2 cups of protein, 134g
tomato sauce, 2 cups steamed broccoli, 4 ounces carbs, 28g fat,
Dinner raw-measure ground beef (80% lean/20% fat). 29g fiber, 200mg
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. Artificial light interferes with your body’s natural circadian
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 off to sleep, consider mattress comfort and
outside noise levels. Optimal mattress firmness 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 benefits far outweigh the financial 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 significantly 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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About The Author

Nick Ludlow
Nick is a full-time road warrior and part-time fitness buff who enjoys
powerlifting, bodybuilding, and boxing. He hit a 509 lb deadlift in the 165
class at the age of 20.
View all by Nick Ludlow »

213 Comments
+ Post Comment

Posted Tue, 07/23/2019 - 22:14 LIKE 0

Troy
I recently started following the meal plan outlined here. Where do the caloric/macro-nutrient
facts come from? I’ve been following his diet exactly and it does not appear to be 3,500 calories
nor does it seem to follow the 40%/40%/20% of macros.
Very curious because Nick, the author, and all the guys here seem knowledgeable and helpful.

REPLY

Posted Tue, 07/16/2019 - 20:08 LIKE 1

george
Hey,
What's about the compount lifts? we have to do 5x3 working sets in the same weight except the
warm ups?

REPLY

Posted Thu, 07/04/2019 - 08:28 LIKE 2

Alex
I know this site considers an intermediate lifter someone who has trained 1-3 years, but does
that refer to consistent training? I have a lot of weightlifting experience but have also had long
periods of inactivity in-between. I've been in the gym for roughly 5 months on my latest stint, but
probably have 3+ years of intermittent overall experience in my past. So am I intermediate or
novice?

REPLY

Posted Wed, 06/26/2019 - 06:04 LIKE 0

GymNewbie
The "Seated Tricep Extensions" links to https://www.muscleandstrength.com/exercises/rope-tri
cep-extension.html​
. Which is the correct exercise for Push A?

REPLY

Posted Wed, 06/26/2019 - 00:28 LIKE 0

Farhan
Hey! I am looking to use this program to lose fat and gain a lot of muscle mass over this
summer, would this program truly help with those goals? And I was however planning to do
cardio around 7-8am in the morning and run a mile or two to gain a lot of fat as I have heard
within the early mornings is the time the fatty tissue burns in the most efficient matter. Do you
think this will be a detriment to me workouts however? Or will I be completely fine doing the
cardio early in morning. Please respond, thank you!

REPLY
Posted Tue, 06/18/2019 - 09:44 LIKE 1

Randy
Can I do 3x8 instead of 5x3? And maybe skip the amrap since I get more volume from 3x8. And
if I get like 10 reps I up the weight... I have recently been lifting heavy weights alot and wanted to
lighten it up just a little bit

REPLY

Posted Sun, 06/09/2019 - 01:54 LIKE 0

Meg
Hey,
So I have been using this workout routine (along with just eating clean) for more than a month
now and I am seeing a little difference. However, my weight isn't decreasing at all and overall
also I feel there is a lot of body fat. What should I do to reduce this? (This is for a female)
Thanks!

REPLY

Posted Fri, 06/07/2019 - 18:43 LIKE 0

Andrew Pollesel
Hi there,
Looks like a great workout, excited to try it. I have a question for Push A, Flat Barbell Bench
Press. When it says 5 sets at 15 Rep Total, is that 5 sets at 3 Reps? If so I'd be using a heavy
load correct?
Thank you in advance.

REPLY

Posted Fri, 04/19/2019 - 03:53 LIKE 2

harmlezz
what does the "15 rep goa over 3 setl" mean? could i do 3×5?

REPLY

Posted Fri, 04/19/2019 - 10:15 LIKE 1

JoshEngland
Hi Harmlezz,
Yes, that is correct.

REPLY

Posted Sat, 04/06/2019 - 17:19 LIKE 1

Simon
Josh, what program or specific changes would you suggest to follow after the program above. I
have been doing it diligently for 12 weeks and I am hitting plateaus pretty much everywhere.
Thanks!
 REPLY

Posted Mon, 04/08/2019 - 10:32 LIKE 1

JoshEngland
Hi Simon,
It depends on your goals at this point. I'd recommend doing a deload and then checking
out any of these workouts once you've decided on your next goal: https://www.muscleand
strength.com/workout-routines

REPLY

Posted Wed, 03/20/2019 - 19:28 LIKE 2

Ahmed
Hello,I have some questions
First,there are some workouts that are tootle forgotten like decline bench press .Can i add it and where
to add ??
Secondly,second what is the difference between the convintional,snatch grip and romanian deadlifts
Lastly,can i switch the places of the workouts ? for example,the flat and incline bench press

REPLY

Posted Wed, 03/20/2019 - 16:26 LIKE 2

Jack
How about very overweight guys who want to get there to? Any suggestions?

REPLY

Posted Fri, 03/08/2019 - 09:19 LIKE 1

Tyler
I was wondering the best way to tailor your meal plan to my schedule. I workout in the morning
before work, what would you suggest?

REPLY
 Posted Fri, 03/08/2019 - 09:41 LIKE 1

JoshEngland
Hi Tyler,
Start Here: https://www.muscleandstrength.com/tools/bmr-calculator
Go Here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros
Finish Up Here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

REPLY

Posted Thu, 03/07/2019 - 11:42 LIKE 1

tino
do weights have to be increased between one series and another?

REPLY

Posted Fri, 03/08/2019 - 09:49 LIKE 2

JoshEngland
Hi Tino,
Not necessarily. Over time, however, you should aim to increase the weight used on each
exercise.

REPLY

Posted Mon, 03/04/2019 - 02:30 LIKE 2

Ross Jeffrey
When u say intermediate how many years of training are we talking? I've been wait training for a
year is this program ok? If not is there a less advanced version. I'm interested in building up my
strenghth in the big lifts but also building size

REPLY

Posted Mon, 03/04/2019 - 10:49 LIKE 1

JoshEngland
Hi Ross,
You should be fine to perform this program with a year of training. Intermediate, on this
website, is 1-3 years.

REPLY

Posted Tue, 03/05/2019 - 17:23 LIKE 1

Ross Jeffrey
Thank you. Is there any way this can be altered to a 5 day split, I'm quite busy throughout
the week training 6 times will be difficult
 REPLY

Posted Wed, 03/06/2019 - 10:38 LIKE 1

JoshEngland
Hi Ross,
Sure, simply cycle through the workouts listed on your training days.

REPLY

Posted Thu, 02/21/2019 - 23:50 LIKE 4

Raj upadhhyay
I'm confused with repitation 5 sets 15reps
Per set 15? And 5 set 50 reps per set 50 reps?

REPLY

Posted Tue, 02/12/2019 - 17:01 LIKE 2

Jonathan p
Can I add more workouts to these routines? I hear sometimes less is more. I'm having a hard
time building muscle though I would say I'm an intermediate beginner at the gym( 6' 180. Can do
10 pull ups bench over 200).
Just started the first push today and felt like I could've done a lot more.

REPLY

Posted Wed, 02/13/2019 - 11:40 LIKE 3

JoshEngland
Hi Jonathan,
Instead of increasing the number of exercises, I'd recommend increasing the weight you
are using if you feel like you could do more at the end of your workout.

REPLY

Posted Mon, 01/28/2019 - 04:55 LIKE 3

1lbird
Why are lat raises in the push day?

REPLY

Posted Mon, 01/14/2019 - 10:16 LIKE 6

Wellington Bajana
Stupid me was doing 50 reps for 5 sets and 30 reps for 3 sets.... and I was like this is just about
impossible... took me 2 hours and I thought there was something wrong with me for taking so
long...
 REPLY

Posted Sat, 01/19/2019 - 09:24 LIKE 2

omar adel
almost fell in the same trap , i said to my self this dude is training facken hulk not a normal
human..

REPLY

Posted Mon, 01/14/2019 - 01:55 LIKE 3

Andrew
Is it possible to do this routine on a cut? Would I be able to progress with lower calorie intake but
keep the protein intake sufficient (1g per pound)?

REPLY

Posted Fri, 01/11/2019 - 09:42 LIKE 3

Samantha Mendonca
This is such a great split - lots of strength gains in just a few weeks! Thank you!

REPLY

Posted Sat, 01/05/2019 - 13:46 LIKE 2

Steff
When you say 50 reps over 5 sets is the 50 reps per set or 50 spread out over the 5 sets?

REPLY

Posted Mon, 01/07/2019 - 12:55 LIKE 4

JoshEngland
Hi Steff,
Spread out over 5 sets.

REPLY

Posted Sun, 02/17/2019 - 01:58 LIKE 2

Niman Shrestha
Ok but how much weight do we use in each set? Do we use straight sets or Reverse
pyramid sets?

REPLY

Posted Mon, 12/31/2018 - 23:52 LIKE

 2

Nick
Has anyone done this work? It looks like a beginner workout. I’m looking for a workout that will
help with strength and is hard to finish. Thoughts?

REPLY

Posted Wed, 01/02/2019 - 12:04 LIKE 2

JoshEngland
Hi Nick,
This program will help with those goals.

REPLY

Posted Fri, 01/11/2019 - 09:44 LIKE 5

Samantha Mendonca
I wouldn't say it is a beginner workout - I am seeing a lot of progress with it, especially on
my main lifts, and I have been lifting weights for years

REPLY

Posted Mon, 12/17/2018 - 02:04 LIKE 5

Calin
Hey. One question .... i can't go 6 days in a week to the gym ... i want to do
push/pull/legs/rest/push/pull/rest/push/pull/legs/rest/push/pull.....
Should i încercase the volume în leg day ?

REPLY

Posted Sat, 11/10/2018 - 16:01 LIKE 5

Sunny H
Hey!! Just wondering when could you incorporate abs in this schedule ?

REPLY

Posted Wed, 10/24/2018 - 09:17 LIKE 5

Steven lynn
Hi how would you progress the rep range in the volume training? Would you just add 1 extra rep
each week then up the weight after a couple of weeks?

REPLY

Posted Wed, 10/24/2018 - 10:10 LIKE 7

JoshEngland
 Hi Steven,
Personally, yes. That is how I would progress - when you up the weight, you may have to
drop the volume slightly.
Hope this helps!

REPLY

Posted Wed, 09/26/2018 - 08:37 LIKE 5

Dave
Heya!
About the rep scheme, let's have an example of lateral raises, if I can only lift 3 sets of 10 and then I
notice that I won't be able to reach 10 again, should I lower the weight and reach the 50 or should I
always stick with the same weight until I'm able to reach the rep goal and then progress?
Example:
Scenario A:
set 1 - 9kg dumbbels, 10 reps
set 2 - 9kg dumbbels, 10 reps
set 3 - 9kg dumbbels, 9 reps
set 4 - 9kg dumbbels, 7 reps
set 5 - 9kg dumbbels, 6 reps
Scenario B:
set 1 - 9kg dumbbels, 10 reps
set 2 - 9kg dumbbels, 10 reps
set 3 - 7kg dumbbels, 10 reps
set 4 - 7kg dumbbels, 10 reps
set 5 - 7kg dumbbels, 10 reps
What would be the best to follow?
Cheers

REPLY

Posted Thu, 09/27/2018 - 09:21 LIKE 4

JoshEngland
Hi Dave,
For this particular workout and that particular exercise, I'd recommend scenario B.
Hope this helps!

REPLY

Posted Thu, 09/27/2018 - 10:32 LIKE 3

Dave
So, let's imagine the Heavy workouts of the day, am I also supposed to lower the weight in
each set if needed to achieve the 15 rep goal?
Like Bench Press, again two scenarios:
A)
3x 100kg
2x 100kg
 3x 95kg
2x 95kg
5x 85kg
B)
4x 95kg
3x 95kg
2x 95kg
2x 95kg
1x 95kg
I was assuming that following scenario B, even if 2 reps away from the 15 goal, wouldn't it
be better for progression? Again, what would you say it's advisable?
Also, If the answer is scenario 1, which weight would I base my "-20% weight" on?

REPLY

Posted Thu, 09/27/2018 - 11:08 LIKE 3

JoshEngland
Hi Dave,
It's a really tough question to answer, honestly. It really comes down to your short term and
long term goals - and individual ability to build strength.
Personally, I'd go with option A on this one - but there are some people who would benefit
from option B. Experiment a little and figure out which option best puts you into a situation
to make long term gains.
Hope this helps!

REPLY

Posted Tue, 09/25/2018 - 16:37 LIKE 4

Jesper
I've got a question about warming up for the big compound exercises at the start of each
workout. I assume that the weight for the working weight should remain the same, but it seems
a bit difficult to jump right into a set of eg. heavy deadlifts. Do you recommend warming up
before with some sets of lower weights, or will this wear you out and make the working sets less
effective?

REPLY

Posted Thu, 09/27/2018 - 09:18 LIKE 7

JoshEngland
Hi Jesper,
For info on properly warming up, start here: https://www.muscleandstrength.com/articles/
warming-up-for-dummies
Hope this helps!

REPLY

Posted Sun, 09/09/2018 - 18:02 LIKE 5

Frank
Only few months into weight lifting, this programme looks great but think it might be to
advanced for me just now. Do you have any 6 day push pull legs split for beginners.
 REPLY

Posted Mon, 09/10/2018 - 08:51 LIKE 6

JoshEngland
Hi Frank,
I don't think we have any 6 day workouts for beginners. Generally, I'd recommend
beginners start off with full body workouts 3xs per week.
Try one of these workouts: https://www.muscleandstrength.com/workouts/beginner

REPLY

Posted Wed, 09/05/2018 - 09:57 LIKE 5

Joe
Just a quick question about programming order. Because of the SLIGHT overlap between the
Pull and Leg days (because of the deadlift/squat/good mornings and even the hyperextensions)
would it be a good idea for someone like me with slight back problems to maybe do the order as
Pull - Push - Legs so my lower back (where most of my issues are) can rest at least a bit before
hitting it again?

REPLY

Posted Fri, 08/17/2018 - 12:11 LIKE 7

Flavio
Hey! This workout at first sight seems quite nice and I was looking for something that's 6 day
per week. However I've only been lifting for a year and did a beginner's one, a PHUL and another
Upper/Lower split. Since I'm natural can this be too much volume for me to handle?

REPLY

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