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6 DAY POWERBUILDING
SPLIT
Hungry for some serious gym time and crazy
gains? Nick Ludlow helps you to go heavy, go
Main Goal: Build Muscle Time Per Workout: 45-
hard and improve your results with this intense,
high volume rest-pause workout. 60 Mins Training Level: Intermediate Equipment:
Barbell, Bodyweight, Program Duration: 12 Weeks
Link to Workout: Dumbbells, Machines
https://www.muscleandstrength.com/
workouts/6-day-powerbuilding-split-meal-
plan

Push A
Exercise Set Rep Goal Res
s Total t
Chest, Shoulders & Triceps
Flat Barbell Bench Press 5 15 90 - 120 sec
Flat Barbell Bench Press* 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

Seated Tricep Extensions

5 50 30 sec
(Dumbbell, Rope, or EZ Bar)

Seated Dumbbell Lateral Raises 5 50 15 sec

*Use 20% less weight than your previous working sets.
**As Many Quality Reps As Possible.

Pull A
Exercise Set Rep Goal Res
s Total t
Back, Traps & Biceps
Barbell Conventional Deadlift 5 15 90 - 120 sec
Barbell Conventional Deadlift* 1 AMQRAP** N/A
(Weighted) Chin-ups 3 25 60 sec
Chest Supported Rows 3 30 60 sec

Shrugs
5 50 30 sec
(Dumbbell, Barbell, or Trap Bar)

Standing Barbell Curls 5 50 30 sec

Standing Cable Reverse Fly 5 50 15 sec

*Use 20% less weight than your previous working sets.
**As Many Quality Reps As Possible.

Legs A
Exercise Set Rep Goal Res
s Total t
Quads, Hamstrings & Calves
Barbell Back Squat 5 15 90 - 120 sec
Barbell Back Squat* 1 AMQRAP** N/A
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
*Use 20% less weight than your previous working sets.
**As Many Quality Reps As Possible.

Push B
Exercise Set Rep Goal Res
s Total t
Chest, Shoulders & Triceps
Standing Overhead Press 5 15 90 - 120 sec
Standing Overhead Press* 1 AMQRAP** N/A

Incline Bench Press

3 25 60 sec
(Dumbbell or Barbell)

Close Grip Bench Press 3 30 60 sec

Seated Machine Fly 5 50 30 sec

Standing Tricep Pushdown

5 50 30 sec
(Rope, V-bar, or Straight Bar)

Standing Cable Lateral Raises 5 50 15 sec

*Use 20% less weight than your previous working sets.
**As Many Quality Reps As Possible.

Pull B
Exercise Set Rep Goal Res
s Total t
Back, Traps & Biceps
Barbell Snatch Grip Deadlift 5 15 90 - 120 sec
Barbell Snatch Grip Deadlift* 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
*Use 20% less weight than your previous working sets.
**As Many Quality Reps As Possible.

Legs B
Exercise Set Rep Goal Res
s Total t
Quads, Hamstrings & Calves
Barbell Front Squat 5 15 90 - 120 sec
Barbell Front Squat* 1 AMQRAP** N/A
Barbell Romanian Deadlifts 3 25 60 sec
Barbell Hip Thrusts 3 30 60 sec
Dumbbell Lunges 5 50 30 sec
MUSCLEANDSTRENGTH.COM
Seated Leg Extensions 5 50 30 sec
Hanging Leg Raises 5 50 15 sec
*Use 20% less weight than your previous working sets.
**As Many Quality Reps As Possible.