6 Day Push, Pull Legs Powerbuilding Split & Meal Plan

10/1/2016

6 D ay ay Push, Pul l,l, Legs Pow er er bu bui ld ldi ng ng Spl itit & M ea eal Pl an an | M us usc le le & Str en ength

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

Hungry for some serious gym time and crazy gains? Nick Ludlow helps you to go heavy, go hard hard and improve your results results with this intense, high volume rest-pause workout.

WORKOUT SUMMARY Main Goal

Build Muscle

Workout Type

Split

Training Level

Intermediate

Build muscle, lose fat Days Per Week 6 & stay motivated. Join 500,000+ newsletter subscribers! Equipment Required Barbell, Bodyweight, Dumbbells, Machines https://ww w.m uscl eandstr ength.com /wor kouts/6- day- power bui l di ng- spl i t- m eal - pl an

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6 D ay ay Push, Pul l,l, Legs Pow er er bu bui ld ldi ng ng Spl itit & M ea eal Pl an an | M us usc le le & Str en ength

Target Gender

Male & Female

Author

Nick Ludlow

WORKOUT WORK OUT DESCRIPTION Bulldozer Training inspired 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 510lbs 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 restpause/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 Build muscle, lose & stay motivated. 500,000+ newsletter muscle growth but growth but also tofat prevent you from Join being in the gym forever. I program subscribers!

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6 D ay Push, Pul l, Legs Pow er bui ldi ng Spl it & M eal Pl an | M usc le & Str ength

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

Flat Barbell Bench Press

5

15

90-120 s

1

AMQRAP

N/A

Seated Behind the Neck Press

3

25

60 sec

(Weighted) Tricep Dips

3

30

60 sec

Standing Cable Crossovers

5

50

30 sec

5

50

30 sec

5

50

15 sec

Total

Rest

Flat Barbell Bench Press (Use 20% less weight than your previous working sets)

Seated Tricep Extensions (Dumbbell, Rope, or EZ Bar) Seated Dumbbell Lateral Raises

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Pull A Back, Traps & Biceps

Rep Goal

Exercise

Sets

Barbell Conventional Deadlift

5

15

90-120 s

1

AMQRAP

N/A

(Weighted) Chin-ups

3

25

60 sec

Chest Supported Rows

3

30

60 sec

5

50

30 sec

Standing Barbell Curls

5

50

30 sec

Standing Cable Reverse Fly

5

50

15 sec

Total

Rest

Barbell Conventional Deadlift (Use 20% less weight than your previous working sets)

Shrugs (Dumbbell, Barbell, or Trap Bar)

SWIPE TABLE TO THE LEFT TO REVEAL MORE DATA

Legs A Quads, Hamstrings & Calves

Exercise

Sets

Barbell Back Squat

5

Rep Goal Total

Rest

15

90-120 s

AMQRAP

N/A

Barbell Back Squat (Use 20% less weight than your previous working 1 sets) Barbell Good 3 Build Mornings muscle, lose fat & stay motivated. Join 500,000+25 newsletter

60 sec

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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

Standing Overhead Press

5

15

90-120 s

1

AMQRAP

N/A

3

25

60 sec

Close Grip Bench Press

3

30

60 sec

Seated Machine Fly

5

50

30 sec

5

50

30 sec

5

50

15 sec

Total

Rest

Standing Overhead Press (Use 20% less weight than your previous working sets) Incline Bench Press (Dumbbell or Barbell)

Standing Tricep Pushdown (Rope, V-bar, or Straight Bar) Standing Cable Lateral Raises


Pull B Back, Traps & Biceps

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Rep Goal

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Exercise

Sets

Total

Rest

Barbell Snatch Grip Deadlift

5

15

90-120

1

AMQRAP

N/A

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

Barbell Snatch Grip Deadlift (Use 20% less weight than your previous working sets)


Legs B Quads, Hamstrings & Calves

Exercise

Sets

Barbell Front Squat

5

Rep Goal Total

Rest

15

90-120 s

AMQRAP

N/A

Barbell Front Squat (Use 20% less weight than your previous working 1 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

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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. SWIPE TABLE TO THE LEFT TO REVEAL MORE DATA

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 (general health), 2-3g EPA/DHA ဠsh oil (general

07:30

health & in†ammation control).

50 calories, 0g pr 0g carbs, 5.5g fat, ဠber, 0mg calciu 845 calories, 60g

8:00 Breakfast

12:00 Lunch

6 large eggs, 1.5 cups fresh blueberries, 4 slices of

protein, 43g carb

turkey bacon, 1.5 cups of sliced mushrooms, 1 cup

fat, 9g ဠber, 420

of sliced green peppers, 1 ounce of Swiss cheese.

calcium

0.5 cup dry-measure jasmine rice, 6 ounces of

886 calories, 63g

roasted turkey breast, 1 cup steamed spinach, 1

protein, 122g car

tablespoon olive oil, 1 large red delicious apple.

fat, 9g ဠber, 410 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 carb

Workout

whey protein, 1.5 cups sliced strawberries.

fat, 12g ဠber, 520

Snack

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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)

18:0019:30 Workout

10 to 15g of BCAAs intra-workout (recovery & fatigue management). Nutrition – 60 calories, 15g protein, 0g carbs, 0g fat, 0g ဠber, 0mg calcium

4 ounces dry-measure whole wheat pasta, 2 cups

20:00 Dinner

of tomato sauce, 2 cups steamed broccoli, 4 ounces raw-measure ground beef (80% lean/20% fat).

23:00 Bed

931 calories, 48g protein, 134g car fat, 29g ဠber, 200 calcium

1 serving of ZMA (relaxation & nervous system 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 Build muscle, lose fat & stay motivated. Join 500,000+ newsletter

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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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ABOUT THE AUTHOR

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 Posted Fri, 09/16/2016 - 09:02

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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? R E P L Y

Posted Fri, 09/16/2016 - 10:06


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JoshEngland


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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! R E P L Y

Posted Wed, 08/10/2016 - 15:19

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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? R E P L Y

Posted Thu, 08/11/2016 - 03:37

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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 R E P L Y

Posted Thu, 06/09/2016 - 11:31

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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. R E P L Y


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Posted Sun, 06/26/2016 - 10:50

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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. R E P L Y

Posted Sun, 07/24/2016 - 22:47

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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. R E P L Y

Posted Wed, 06/08/2016 - 15:28

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Brandon Weber Should you do any sort of warm up/stretching before beginning the ဠrst exercise? R E P L Y

Posted Thu, 06/09/2016 - 09:16

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MikeWines Brandon, Start here: https://www.muscleandstrength.com/articles/warming-up-for-dummies R E P L Y

Posted Wed, 06/08/2016 - 04:28

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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? R E P L Y


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Posted Mon, 05/30/2016 - 11:45

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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. R E P L Y

Posted Sun, 05/29/2016 - 15:02

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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? R E P L Y

Posted Tue, 04/19/2016 - 14:37

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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. R E P L Y

Posted Sat, 04/23/2016 - 15:40

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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. R E P L Y


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Posted Sun, 04/17/2016 - 13:56

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DannyD Can't I download this workout? Do I have to write it up myself? Cheers R E P L Y

Posted Mon, 04/18/2016 - 09:52

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. R E P L Y

Posted Wed, 03/23/2016 - 12:21

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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. R E P L Y

Posted Tue, 04/05/2016 - 09:24

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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 :) R E P L Y


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Posted Tue, 04/05/2016 - 19:11

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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 R E P L Y

Posted Fri, 04/08/2016 - 16:52

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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 R E P L Y

Posted Sun, 05/08/2016 - 10:11

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Eric Klenke Stupid program, way too much squatting and deadlifting day after day.... R E P L Y

Posted Thu, 03/03/2016 - 12:23

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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. R E P L Y

Posted Thu, 03/03/2016 - 14:35

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MikeWines Galahad, 50 reps in 5 sets. Correct.

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Posted Tue, 12/29/2015 - 00:59

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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. R E P L Y

Posted Mon, 01/18/2016 - 11:41

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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. R E P L Y

Posted Sun, 12/27/2015 - 19:08

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Platt What if ones has a high metabolism like mine my body will burn through you diet plan what do u recommend R E P L Y

Posted Sat, 12/26/2015 - 00:42

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Tod Homan Is it ok to add exrises R E P L Y

Posted Thu, 12/24/2015 - 04:44

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

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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? R E P L Y

Posted Fri, 08/28/2015 - 12:24

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Busar Hi, When are we supposed to increase the weights for accessory lifts ? R E P L Y

Posted Fri, 07/03/2015 - 08:53

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? R E P L Y

Posted Tue, 06/16/2015 - 14:52

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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. R E P L Y


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Posted Wed, 06/17/2015 - 09:19

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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. R E P L Y

Posted Wed, 06/10/2015 - 18:15

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Alick Total rep range, does this mean a total of reps in all sets or total reps per set? R E P L Y

Posted Thu, 06/11/2015 - 09:32

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. R E P L Y


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Posted Thu, 04/09/2015 - 19:50

5

Abraham do you use low bar squats for leg day? thanks R E P L Y

LIKE

Posted Tue, 02/10/2015 - 16:36

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 hyperextensions because I don't have that machine at my gym.What would be good replacements for those two exercises? Thanks,Josh R E P L Y

LIKE

Posted Tue, 02/17/2015 - 10:00

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). R E P L Y

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