This document outlines a 6-day training split with alternating routines for legs, push, and pull. Each day focuses on one of these areas with 2-4 exercises listed for each muscle group. Sets, reps, and rest times are provided for each exercise. The split is labeled A/B so each week alternates between routine A and B for the major muscle groups to provide variation in training.
This document outlines a 6-day training split with alternating routines for legs, push, and pull. Each day focuses on one of these areas with 2-4 exercises listed for each muscle group. Sets, reps, and rest times are provided for each exercise. The split is labeled A/B so each week alternates between routine A and B for the major muscle groups to provide variation in training.
This document outlines a 6-day training split with alternating routines for legs, push, and pull. Each day focuses on one of these areas with 2-4 exercises listed for each muscle group. Sets, reps, and rest times are provided for each exercise. The split is labeled A/B so each week alternates between routine A and B for the major muscle groups to provide variation in training.
This document outlines a 6-day training split with alternating routines for legs, push, and pull. Each day focuses on one of these areas with 2-4 exercises listed for each muscle group. Sets, reps, and rest times are provided for each exercise. The split is labeled A/B so each week alternates between routine A and B for the major muscle groups to provide variation in training.
DAY 1 : LEGS A DAY 2 : PUSH A DAY 3 : PULL A DAY 4 : LEGS B DAY 5 : PUSH B DAY 6 : PULL B DAY 7 : REST
LEGS A LEGS B BACK SQUAT ( 4x5/3-4min) DEADLIFT (4x4/3-4min) DEADLIFT (2x8/3-4min) FRONT SQUAT (3x6-8-2-3min) BARBELL HIP THRUST (3x10-12/2-3min) CABLE PULL THROUGH (3x20/1-2min) DUMBELL WLKING LUNGES (2x20/1-2min) SINGLE-LEG LEG PRESS (3x10-12/1-2min) #1 LEG EXTENSIONS (3x15/0min) SINGLE-LEG LEG EXTENSIONS (3x15/1-2min) #2 SEATED LEG CURL (3x15/1-2min) SWISS-BALL SINGLE-LEG LEG CURL (3x12-1-2min) STANDING LEG CURL (3x10/1-2min) STANDING CALF RAISE (3x15-1-2min)
