6day Push/Pull

Two blocks over 10 weeks to help build strength while focusing on hypertrophy. 

Day 1 Push Priority - Chest>Delts>Quads>Tris>Abs
Day 2 Pull Priority - Back>Hams>Bis>Traps>Erectors
Day 3 Push Priority - Delts>Quads>Tris>Chest>Abs
Day 4 Pull Priority - Hams>Bis>Traps>Back>Erectors
Day 5 Push Priority - Quads>Tris>Chest>Delts>Abs
Day 6 Pull Priority - Bis>Traps>Back>Hams>Erectors


Realistically the weeks/days are arbitrary. Off days can be taken as needed, if a day is missed can always continue from where you left off instead of having to skip a day. 
If you can't hit all sets in the range, drop the weight. If all sets are at the higher end of the range, increase the weight.

First block has ramping volume with week 1 and 2 can be used as an onboarding phase. Rep ranges are 7-10, with RPE being between 7-10. Isolation exercises can have an amrap as the final set of the exercise. Weight should be static across all sets, with fatigue causing the RPE increase. 

Second block keeps the volume while dropping rep ranges to 4-6. RPE should be kept the same between 7-10. Final set of exercises can be an amrap. Aim for weight to be static across all sets, if needed can drop the weight on the final set to reach rep goals or can do partials to finish sets.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Dumbbell)

Lateral Raise (Cable)

Leg Extension

Overhead Extension (EZ Bar)

Incline Chest Fly (Dumbbell)

Decline Sit Up (Weighted)

Lying Leg Raise

Straight Leg Calf Raise

Single Arm Row (Dumbbell)

Seated Hamstring Curl

Bicep Curl (EZ Bar)

Shrug (Barbell)

Lat Pulldown (Neutral Grip)

Jefferson Curl

Wrist Curls

Seated Military Press (Barbell)

Hack Squat

Seated Dip (Machine)

Pec Deck (Machine)

Lateral Raise (Machine)

Seated Calf Raise

Good Morning

Incline Curl (Dumbbell)

Chest Supported Row (Machine)

Shrug (Dumbbell)

Hamstring Curl

Lat Pulldown (Close Grip)

Back Extension (Weighted)

Reverse Wrist Curl (Barbell)

Leg Press (45 Degrees)

Bench Press (Close Grip)

Incline Bench Press (Dumbbell)

One Arm Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Alternating Dumbbell Curl

Romanian Deadlift (Dumbbell)

Hammer Curl

Rear Delt Fly (Cable)

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