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Push-Pull-Legs Powerbuilding Split
Day 1: Pull Workout
Deadlift: 4 x 3-5
Single Arm Row: 4 x 6-8
Under Hand Pull-Ups: 4 x 6-8
Straight Bar Curls: 5 x 8-10
Hammer Curls: 5 x 8-10
Day 2: Push Workout
Incline Dumbbell Press: 4 x 6-8
Flat Bench Press: 4 x 4-6
Military Press: 5 x 6-8
Chest Fly: 4 x 8-10
Close Grip Bench Press: 4 x 6-8
Single Arm DB Extensions 4 x 8-10
Day 3: Lower Body Workout
Front Squat: 5 x 5
Leg Press: 5 x 8-10
Stiff Leg Deadlift: 5 x 8-10
Calf Raises: 5 x 10-12
-Rest Day-
Day 4: Pull Workout
Standing Barbell Row: 5 x 10-12
Close Grip Pull Down: 5 x 10-12
Cable Pull Over: 5 x 12-15
Face Pulls: 3 x 12-15
Bicep Cable Curls: 5 x 10-12
Barbell Curls: 5 x 8-10
Day 5: Push Workout
Military Press: 5 x 5
Bench Press: 5 x 8-10
Incline Fly: 4 x 10-12
Side Raises: 5 x 12-15
Cable T-Bar Extensions: 5 x 10-12
Rope Extensions: 5 x 12-15
Day 6: Lower Body Workout
Back Squat: 5 x 8-10
Walking DB Lunges: 5 x 20 Steps
Calf Raises: 5 x 12-15
Leg Extensions: 5 x 10-12
