I recently switched up my workout routine. I changed from doing my previous 4-day/week training routine (Upper/Lower split) and I am currently completing a 6-day/week (Push-Pull-Legs split). The following is a detailed look at the split:

Day 1 – Push-A

• Bench press – 5×5
• Arnold press – 5×8-12
• Skull-crushers – 5×8-12
• Cable chest fly (high) – 5×8-12
• Upright row – 5×8-12
• Barbell front raise – 5×8-12
• Tricep push down – 5×8-12
• YTI shoulders – 3×8-12

Day 2 – Pull-A

• Deadlift – 5×5
• DB row – 4×10-12
• Spider curl – 3×12
• Lat pull down – 4×8-12
• Seated DB curl – 4×6
• Face pulls – 3×8
• Lat pull-over – 3×8
• Rev pec dec – 3×8

Day 3 – Legs-A

• Back squat – 5×5
• RDL – 4×8-12
• Bulgarian split squat – 4×8-12
• Single-leg glute bridge – 4×8-12
• Calf raises – 4×15-20
• Hamstring curl – 4×10-12
• Quad press – 4×10-12
• Alternating front lunge – 40

Day 4 – Push-B

• OH strict press – 5×5
• DB bench press (incline/decline) – 4×8-12
• Bench push-ups – 3 short of failure
• Single arm lat raise – 4×8-12
• Single arm standing OH press – 4×8-12
• Tricep pushdown – 4×8-12
• OH tricep extension – 4×8-12
• Chest fly (mid) – 4×8-12

Day 5 – Pull-B

• Pull-ups – 5×5
• Deadlifts – 4×8-12
• Barbell curl – 4×8-12
• Seated row – 4×8-12
• Face-pull – 4×8-12
• Hammer curl – 4×8-12
• Close grip lat pull down – 4×8-12

Day 6 – Legs-B

• Back squat – 5×5
• RDL – 4×8-12
• Bulgarian split squat – 4×8-12
• Single leg glute bridge – 4×8-12
• Calf raises – 4×15-20
• Hamstring curl – 4×10-12
• Quad press – 4×10-12
• Alternating front lunge – 40

Day 7 – Rest