Push/Pull/Legs 6x/WeekAdvancedGYMKC official

Push, pull, and leg days twice each · For advanced lifters whose recovery can keep up

Only the setup is included. Weights are recalculated from your own records. How it works

An evidence-based official routine from GYMKC. Stop if you feel pain or if it doesn't suit your body.

1PUSH A

Barbell Bench Press4 sets · 6–10 reps

Standing Dumbbell Shoulder Press2 sets · 4–8 reps

Dumbbell Fly3 sets · 10–15 reps

Cable Lateral Raise3 sets · 12–20 reps

Cable Overhead Triceps Extension3 sets · 10–15 reps

2PULL A

Barbell Pendlay Row2 sets · 6–8 reps

Weighted Chin-Up2 sets · 3–8 reps

Cable Rear Delt Fly3 sets · 12–15 reps

Dumbbell Incline Biceps Curl2 sets · 8–15 reps

Barbell Shrug2 sets · 10–15 reps

3LEGS A

Barbell Back Squat2 sets · 6–10 reps

Barbell Romanian Deadlift2 sets · 8–12 reps

Barbell Lunge2 sets · 8–12 reps

Cable Standing Leg Curl2 sets · 10–15 reps

Machine Standing Calf Raise3 sets · 12–20 reps

Weighted Hanging Leg Raise2 sets · 6–12 reps

Cable Horizontal Pallof Press2 sets · 10–15 reps

4PUSH B

Barbell Overhead Press2 sets · 6–10 reps

Incline Dumbbell Press3 sets · 8–12 reps

Pec Deck Fly3 sets · 10–15 reps

Cable Lateral Raise2 sets · 8–12 reps

EZ Barbell Lying Triceps Extension3 sets · 10–15 reps

5PULL B

Barbell Bent Over Row2 sets · 6–8 reps

Single-Arm Lat Pulldown4 sets · 10–15 reps

Reverse Pec Deck Fly3 sets · 8–12 reps

Dumbbell Incline Biceps Curl2 sets · 8–15 reps

Barbell Shrug2 sets · 10–15 reps

6LEGS B

Conventional Deadlift2 sets · 6–8 reps

Smith Squat3 sets · 8–12 reps

Cable Glute Kickback2 sets · 12–15 reps

Seated Calf Raise3 sets · 12–20 reps

Cable Kneeling Crunch2 sets · 10–15 reps

Cable Horizontal Pallof Press2 sets · 8–12 reps