6 Day Push/Pull/Legs (PPL) Powerbuilding Workout Split & Meal Plan

This 6 day push/pull/legs workout routine split is a high volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength.

Workout Summary

Build Muscle
Split
Intermediate
12 weeks
6
45-60 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male & Female
download pdfDownload Workout

Workout Description

Bulldozer Training inspired me to a created a push/pull/legs routine employing heavy, medium, and light loads during each workout.

Each workout starts out with a compound lift using a 15 rep goal over 5 sets. If you exceed the rep goal by 0-3 reps then add 2.5-5lbs to the working weight the next time you perform the exercise. If you exceed the rep goal by 4+ reps then add 5-10lbs to the working weight.

Starting out with a heavy compound lift will is a great way to increase central nervous system (CNS) activity, improve strength, and gain confidence moving heavy loads. When picking a start weight for this lift I would recommend using your 5-6 rep max (RM).

After the 5 sets of the heavy compound lift you’re going to perform a back-off set in which you decrease the working weight by 20% (round to the nearly 2.5 or 5lbs) and try to perform as many quality reps as possibly (AMQRAP). This set is less taxing on the CNS and allows for some extra volume on the main compound lift of the day, which is helpful for muscle growth and reinforcing proper form. Proportionally increase the working weight of AMQRAP set by 2.5-10lbs every time you increase the weight during the 15 rep goal sets.

After the main compound movement of the day you’re going to perform rest-pause/bulldozer sets for the remainder of the workout. You will be resting 15 to 60 seconds between each set of an exercise and 2 to 3 minutes between each exercise.

The accessory work will begin with compound exercises using moderate loads and will conclude will isolation, pump-inducing exercises using relatively low loads. It’s important that you keep track of your timing in between sets – not only to optimize muscle growth but also to prevent you from being in the gym forever. I program my accessory work with high volumes and rest-pause because I believe it’s an effective way to trigger muscle growth in a short period of time while allowing me to leave the gym with a nice pump.

The exercise selection I lay out in the routine below is by no means set in stone, but I encourage you to be wise if and how you decide to make substitutions. For example, substituting conventional deadlift for sumo deadlift is completely reasonable but substituting chin-ups for another curl exercise is not advisable.  Once you pick your exercises stick with them until you stop progressing; there’s no reason to “confuse” your muscles if you’re adding reps and/or weight to the bar every time you perform an exercise.

If you’re used to low volume routines this routine will initially make you quite sore – you can either power through the soreness or gradually increase the volume over time. For example, instead of a 50 rep goal over 5 sets with shrugs you could aim for a 30 rep goal over 3 sets the 1st week, 40 reps over 4 sets the 2nd, and 50 reps over 5 sets the 3rd week.

Dumbbell Press

Starting out with a heavy compound lift will is a great way to increase central nervous system (CNS) activity, increase strength, and gain confidence moving heavy loads.

Push/Pull/Legs Workout Schedule

  • Early-intermediate lifters should perform the routine in an every-other-day manner – Push A/Rest/Pull A/Rest/Legs A/Rest/Push B/Rest/Pull B/ Rest/Legs B/Rest/Repeat
  • Intermediate lifters should perform the routine in a 3-on/1-off manner – Push A/Pull A/Legs A/Rest/Push B/ Pull B/Legs B/Rest/Repeat
  • Advanced lifters should perform the routine in a 6-on/1-off manner – Push A/Pull A/Legs A/Push B/ Pull B/Legs B/Rest/Repeat
Push Workout A
Chest, Shoulders & Triceps
Exercise Sets Rep Goal Total Rest
Flat Barbell Bench Press 5 15 90-120 sec
Flat Barbell Bench Press (Use 20% less weight than your previous working sets) 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 (Dumbbell, Rope, or EZ Bar) 5 50 30 sec
Seated Dumbbell Lateral Raises 5 50 15 sec
Pull Workout A
Back, Traps & Biceps
Exercise Sets Rep Goal Total Rest
Barbell Conventional Deadlift 5 15 90-120 sec
Barbell Conventional Deadlift (Use 20% less weight than your previous working sets) 1 AMQRAP N/A
(Weighted) Chin-ups 3 25 60 sec
Chest Supported Rows 3 30 60 sec
Shrugs (Dumbbell, Barbell, or Trap Bar) 5 50 30 sec
Standing Barbell Curls 5 50 30 sec
Standing Cable Reverse Fly 5 50 15 sec
Legs Workout A
Quads, Hamstrings & Calves
Exercise Sets Rep Goal Total Rest
Barbell Back Squat 5 15 90-120 sec
Barbell Back Squat (Use 20% less weight than your previous working sets) 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
Push Workout B
Chest, Shoulders & Triceps
Exercise Sets Rep Goal Total Rest
Standing Overhead Press 5 15 90-120 sec
Standing Overhead Press (Use 20% less weight than your previous working sets) 1 AMQRAP N/A
Incline Bench Press (Dumbbell or Barbell) 3 25 60 sec
Close Grip Bench Press 3 30 60 sec
Seated Machine Fly 5 50 30 sec
Standing Tricep Pushdown (Rope, V-bar, or Straight Bar) 5 50 30 sec
Standing Cable Lateral Raises 5 50 15 sec
Pull Workout B
Back, Traps & Biceps
Exercise Sets Rep Goal Total Rest
Barbell Snatch Grip Deadlift 5 15 90-120
Barbell Snatch Grip Deadlift (Use 20% less weight than your previous working sets) 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
Legs Workout B
Quads, Hamstrings & Calves
Exercise Sets Rep Goal Total Rest
Barbell Front Squat 5 15 90-120 sec
Barbell Front Squat (Use 20% less weight than your previous working sets) 1 AMQRAP N/A
Barbell Romanian Deadlifts 3 25 60 sec
Barbell Hip Thrusts 3 30 60 sec
Dumbbell Lunges 5 50 30 sec
Seated Leg Extensions 5 50 30 sec
Hanging Leg Raises 5 50 15 sec

Bulking eating plan

To maximize muscle size and strength gains on this high volume program, you’ll have to eat big. I recommend starting at no less than 3500 calories per day.

Push/Pull/Legs Workout Nutrition & Supplementation

To maximize muscle size and strength gains on this high frequency, high volume program, you’ll have to EAT BIG! I recommend starting at no less than 3500 calories per day and adjusting based on how you feel and look in the mirror. If you’re not used to eating this much don’t worry if gain 3-5lbs during the first two weeks; most of that is water and glycogen as a result of your increased carbohydrate and overall calorie intake. After the first two weeks I would aim to gain 0.5-1lb of bodyweight per week.

The meal and supplementation plan outlined below provides at least 1 gram of protein per pound of bodyweight (for a 180lb male), 0.5 grams of fat per pound of bodyweight, 30 grams of dietary fiber, 1000 milligrams of calcium, 350 milligrams of magnesium, 15 milligrams of zinc, and 18 milligrams of iron.

Nutrition for the Day – 3,510 calories, 235g protein, 367g carbs, 132g fat, 59g fiber, 1550mg calcium, 176% daily value of calcium.

3,500 Calorie Meal Plan
Muscle Building Diet
Time Meal Nutrition

07:00

Wake Up

   
07:30

1 to 2 cups of coffee; 1 serving multivitamin (general health), 2-3g EPA/DHA fish oil (general health & inflammation control).

50 calories, 0g protein, 0g carbs, 5.5g fat, 0g fiber, 0mg calcium

8:00

Breakfast

6 large eggs, 1.5 cups fresh blueberries, 4 slices of turkey bacon, 1.5 cups of sliced mushrooms, 1 cup of sliced green peppers, 1 ounce of Swiss cheese.

845 calories, 60g protein, 43g carbs, 49g fat, 9g fiber, 420mg calcium

12:00

Lunch

0.5 cup dry-measure jasmine rice, 6 ounces of roasted turkey breast, 1 cup steamed spinach, 1 tablespoon olive oil, 1 large red delicious apple.

886 calories, 63g protein, 122g carbs, 18g fat, 9g fiber, 410mg calcium

16:00

Pre Workout Snack

2 slices of whole wheat bread, 3 tablespoons of peanut butter, 1 cup of whole milk, 1 scoop of whey protein, 1.5 cups sliced strawberries.

737 calories, 49g protein, 68g carbs, 32g fat, 12g fiber, 520mg calcium

17:30

Pre Workout

0 to 300mg of caffeine (energy), 5g creatine (power output), 500mg agmatine sulfate (muscle pumps), 2000mg citrulline malate (muscle pumps), and 3000mg beta-alanine (muscular endurance)

 

18:00-19:30

Workout

10 to 15g of BCAAs intra-workout (recovery & fatigue management). Nutrition – 60 calories, 15g protein, 0g carbs, 0g fat, 0g fiber, 0mg calcium  

20:00

Dinner

4 ounces dry-measure whole wheat pasta, 2 cups of tomato sauce, 2 cups steamed broccoli, 4 ounces raw-measure ground beef (80% lean/20% fat).

931 calories, 48g protein, 134g carbs, 28g fat, 29g fiber, 200mg calcium

23:00

Bed

1 serving of ZMA (relaxation & nervous system recovery)  

Recovery & Sleep

Proper recovery is paramount for a routine with this much volume, intensity, and frequency. Aim for at least 7 to 9 hours of non-interrupted, quality sleep every night.

If your schedule allows for midday napping I would highly encourage this as well. Most of us working the 9-to-5 desk job are unable to nap during the workweek so at a bare minimum, nap 15 to 30 minutes on Saturdays and Sundays. These naps will improve muscular recovery, improve memory recall, and improve short-term alertness.

To optimize sleep hygiene I recommend abstaining from looking at a digital screen 1 to 2 hours pre-bed. Artificial light interferes with your body’s natural circadian rhythm and melatonin release. If you must work on your computer in the evenings consider free software like f.lux, which “makes the color of your computer's display adapt to the time of day, warm at night and like sunlight during the day.”

As you enter your bedroom take note of the room darkness. If it’s not pitch black, consider removing any nightlights, adding blackout curtains to cover the windows, and/or using a sleep mask. Also consider room temperature – most people sleep the soundest when the room temperature is between 75 and 54 degrees Fahrenheit. I have personally found a room temperature of 68 to 70 degrees Fahrenheit to be optimal for me.

Once you lay down, before you drift off to sleep, consider mattress comfort and outside noise levels. Optimal mattress firmness is relative to the individual but if your mattress has become overly soft and saggy, then I encourage you to invest in a new mattress as soon as possible – the benefits far outweigh the financial costs.

If you lay down hear the neighborhood cat caterwauling or the tenants in 3B making a racket then utilize ear plugs or a white noise machine. Ear plugs are an inexpensive and portable but they may fall out of your ears throughout the night. A white noise machine provides constant outside noise minimization but requires electricity to function and is significantly more expensive than earplugs.

Once you’ve optimized your sleep environment based on the aforementioned parameters I guarantee your recovery and energy will improve.

Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!

262 Comments+ Post Comment

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Posted Tue, 09/01/2020 - 04:59
Dorin

Your meal plan is 235g protein, 367g carbs, 132g fat. And my questions are:
- if my weight is 155 pounds, those 235g protein mean 1.5g per pound and the nutritionists recommendations are 0.8 - 1g per pound. It's almost double. Is it healthy?
- and 132g fat. As I know, the most fat is burned (as fuel) in cardio activities, not in lifting weights. And I know the fat is useful, but... "When it comes to bulking the most relevant is its role in hormonal function. Consuming at least enough fat to achieve optimal hormonal function is a key consideration. About 0.4g per lbs (0.9g per kg) will help to achieve this. More isn’t better." The quote is from your article "How to Set Up Your Diet Based on Your Goals". I only thinking that that amount of fat will change the body composition and I'll gain not only muscle but also adipose tissue. Or, after those 12 weeks I have to switch to Keto diet to shed the extra fat?
Thank you in advance for your time and support!

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Posted Tue, 08/25/2020 - 01:44
Ashour

I don't think i understand the reps and sets in the first exercise the 5 sets of the heavy compound lift because it doesn't make sense to me, can someone explain please! ( what i understand is it's 5 sets x 3 reps but should i start with a light weight and increase in each set and after i finish the 5 sets i decrease the weight by 20% to do the AMQRAP ?? )

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Posted Tue, 09/08/2020 - 16:49
Ron

- Same weight for all 5 sets.
- It's not 5x3; it's 5 sets of AMQRAP. You want to hit 15 total reps over the course of the 5 sets (rep goal).
- After the 5 sets, decrease weight by 20% and do a single set for AMQRAP.

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Posted Sun, 08/16/2020 - 16:27
B.Cox

I have really been struggling to find a routine that I enjoy, challenges me, & produces noticeable results. After coming across this workout and reading through it, I am confident that the next 12 weeks are going to be life-changing! The only question/clarification I have is around the layout of the Meal & Supplement plan. I prefer to workout first thing in the morning, as it helps me start my day. Any suggestions or changes on how to rearrange the schedule to incorporate a 6:45-8:15 workout with the suggested meal & supplements?

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Posted Wed, 08/19/2020 - 10:06
Yoshi

Hey B.

I recommend moving your coffee, pre-workout snack, and pre-workout to first thing in the morning and eat breakfast after your workout.

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Posted Wed, 08/12/2020 - 08:48
Ben

I'm confused about the weights I should use...for several exercises it recommends a 50 rep goal across 5 sets. Is the idea to hit that goal while using the same weight? Or is the idea to choose a weight and then decrease it as needed as you get further into your sets?

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Posted Wed, 08/12/2020 - 09:55
Yoshi

Hey Ben

The goal is to choose a weight that you can perform across all 50 reps.

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Posted Wed, 08/12/2020 - 14:16
Ben

Thanks for the reply...same question for the initial 5x15 set...the guide says to pick a weight that you can do 5-6 reps on your first set...but it seems unlikely that I'd need an additional 4 sets to get the other 9-10 reps, right?

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Posted Thu, 08/13/2020 - 10:22
Yoshi

To clarify, you should pick a weight that you can ONLY perform 5-6 reps with before racking it (fairly heavy). With your rest times being so short (15-60 seconds) that weight will become difficult by reps 13-15. For this to be effective, you have to keep your intensity up and be very strict with your rest times.

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Posted Fri, 08/07/2020 - 10:25
ramy ashraf mofeed

till when should I stick to this program please??

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Posted Fri, 08/07/2020 - 12:50
Yoshi

Hey Ramy

Stick with it for at least 12 weeks. If you're enjoying it and seeing consistent progress, then you can stick with it for longer.

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Posted Wed, 07/22/2020 - 03:03
Dari

Hi there.
I started this workout plan today, but not the meal plan. I was wondering if this could be done without having rest days, but maybe once a week. My goal is to tone, gain a bit of muscle and lose fat. I am 27 years old, 132 lb 5.5 ft.
Thank you !

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Posted Wed, 06/17/2020 - 05:37
Sam

This is a great workout plan, my only "complaint" is on pull A and pull B. After heavy deadlifts, my back is fried, even after a 10 minute break, i can barely do 3 maybe 4 chin ups/pull ups. I am considering moving them up for my first exercise instead of deadlifts. Maybe a 5x5 for pull ups/chin ups followed by heavy deadlifts? I do not wish to use the lat pulldown machine.

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Posted Thu, 05/21/2020 - 00:04
Jason

This is exactly the type of lifting I like to do, thanks for the program!!

Question: is this a lean bulk program, and when do you recommend off days?

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Posted Thu, 07/23/2020 - 16:47
Yoshi

Hey Jason

With this split I would recommend you either rest on Wednesday or Sunday, assuming you start with "Push A" on Monday.

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Posted Wed, 05/13/2020 - 04:06
Quan Tran

Is this okay if I change Leg day before Pull day ? After pull day there are too much tensions on my hamstrings and lower back, it's not comfortable to do squat on the next day

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Posted Thu, 06/11/2020 - 12:34
Daniel_M&S

Hey Quan - yep, that's no problem

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Posted Wed, 05/06/2020 - 11:21
Sarpa

Should we do progressive overload with the weight in between sets or hit the same weight for each set?
It would be highly helpful if replied fast. Thank you

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Posted Sun, 04/19/2020 - 17:04
Dylan kenneally

I was wondering can you add in some cardio to this just to keep the heat healthy at the end like 10 15min of a row or bike would that be ok ?

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Posted Wed, 01/22/2020 - 06:15
Mike

Would this be good for dropping weight

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Posted Thu, 06/11/2020 - 12:35
Daniel_M&S

Dropping weight is more about calories than the workout. Yes, you could use this for dropping weight as long as you maintained a calorie deficit.

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Posted Fri, 12/13/2019 - 20:27
Jim Bryants

2 questions:
1. If it says 15 reps over 5 sets, does that mean do as many as possible each set and go for 15 total or does it mean do 3 each set and go to failure on the last set?
2. How would you recommend adding more explosiveness to this workout?

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Posted Sun, 12/29/2019 - 15:45
Matt Lowe

5 sets of 15 reps per set.

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Posted Sat, 01/04/2020 - 13:49
Jake

Wrong. It means 3 reps per set and 15 total. Pretty obvious, since the exercises below say go for a total of 50 reps. Clearly it's not referring to one set.

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Posted Tue, 12/10/2019 - 15:30
Khaled Youssef

Is the rep goal range mean the total amount of reps over the 5 or 3 sets? or does it mean for example 50 reps per set? sounds way over the edge!

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Posted Tue, 12/03/2019 - 08:08
realnutrition

Terrible and unnecessary meal plan.. firstly you should never have coffee first thing in the morning on an empty stomach it absolutely destroys your stomach lining, secondly there is absolutely no need to eat 6 large eggs every morning in fact it’s one of the biggest myths that you need to eat 1-2gs of protein per body weight (kg). Your body can effectively build muscles on just 50grams of quality protein per day. You don’t need 100 or even 200 grams of protein it’s bs. AND STOP DRINKING PROTEIN SHAKES ya’ll are just destroying your bodies

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Posted Sun, 05/10/2020 - 22:30
Adam

I’m interested why you don’t need protein shakes. I know with a good diet you can get enough protein but isn’t it a good way to get that extra count for the day? Why are they so bad? 1-2 grams of protein per pound you weigh is a myth?

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Posted Thu, 06/18/2020 - 16:17
Random007

I agree about the coffee. BUT everybody is different on the nutrients they need. Also you contradicted yourself. I know you said kilograms, but your body needs .73- 1g of protein per pound, so that means the average person needs 150g of protein (at most). Then as you get used to working hard and start building muscles, you are going to want to up the amount of protein. The reason you want to do this is because you have more muscle mass to tear and heal, as you work out and recover. If you have an insufficient amount of protein, then you will see a plateau in your muscle gains. So what you said is true, but to an extent.

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Posted Thu, 06/18/2020 - 16:17
Random007

I agree about the coffee. BUT everybody is different on the nutrients they need. Also you contradicted yourself. I know you said kilograms, but your body needs .73- 1g of protein per pound, so that means the average person needs 150g of protein (at most). Then as you get used to working hard and start building muscles, you are going to want to up the amount of protein. The reason you want to do this is because you have more muscle mass to tear and heal, as you work out and recover. If you have an insufficient amount of protein, then you will see a plateau in your muscle gains. So what you said is true, but to an extent.

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Posted Sun, 12/01/2019 - 06:06
Soldier

I followed this plan and now I am a soldier with a big big body lol I can eat little people and my whole house is made of mirrors ahah

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Posted Sat, 11/30/2019 - 04:46
Ali

this program has very few exercise per muscle for example for chest during the whole week you do only
Flat Barbell Bench Press
Standing Cable Crossovers
Incline Bench Press
Seated Machine Fly

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Posted Wed, 06/03/2020 - 18:39
Jason

What about the other push day

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Posted Mon, 06/29/2020 - 05:30
KwantowyYebaka

You do not need more exercise if you are doing technically correctly and progressing. Sometimes more is not better

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Posted Sat, 08/01/2020 - 05:47
Rafael

So what?
It has enough volume per muscle you shouldn't be higher than 24 sets weekly

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Posted Wed, 11/13/2019 - 05:45
SC

Hey--I have had great success with this program in terms of gaining strength, building muscle and reducing overall body fat. I'm at around 3 mo/12 weeks now and feel its time to change things up. Could you recommend another plan? 5'11/175lb, mesamorphic build.

Thanks so much. Loved this plan.

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Posted Sun, 11/10/2019 - 17:06
justin

Hi Nick I'm going to begin this workout in two days. My only question is 3500 calories is way to much for me to eat. I'm 27 5'9 195 lbs. I just lost around 30 pounds and am accustomed to eating a lot less than 3500 calories. Would 2000 calories still be effective with the proper amount of protein carbs and fat.

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Posted Sun, 11/03/2019 - 18:20
Lol

DID YOU ACTUALLY SUGGEST BEHIND THE NECK BARBELL FOR SHOULDER OMFG THATS HILARIOSU HAHAHAHA WHO WROTE THIS??

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Posted Fri, 11/01/2019 - 12:46
Nihjj

Pls answer

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Posted Fri, 11/01/2019 - 12:46
Nihjj

Please explain
In bench press at monday says 5 sets then a set with lower weight..so when i finish the 5 sets i immediately do one set in lower weight? So 6 sets?

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Posted Fri, 06/12/2020 - 03:00
Harmlezz

You are right. Some may refer as 5+1. but the last set is dropped 20% from the latest set. For example bench press with 100 lbs, train for 3 reps per set, rest for 90s between set. jus after the 5th set you drop 20 lbs off and train with 80 lbs until failure (could be around 12-15 reps).

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Posted Fri, 08/23/2019 - 13:11
Victor

Can you do this routine with only hypertrophy rep ranges? Mediate weight and high reps 8-12? I prefer that way of training, always have. I find no joy in lifting heavy as fuck for 5 reps. I kinda like the burning sensation and the pump you get from higher reps.

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Posted Tue, 08/13/2019 - 22:40
harmlezz

hi. i have completed this programe and gain 3kg after 12 weeks. any suggestions to continue or change to new programe. i am trying 3 days instead of 6 days, but feel so light.

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Posted Sun, 08/11/2019 - 14:55
Anthony

On my rest day, am I supposed to stick to the meal plan?

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Posted Fri, 08/09/2019 - 12:54
Christian Ramsay

Is this for strength gain or muscle gain?

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Posted Mon, 08/12/2019 - 14:06
JoshEngland

Hi Christian,

Both.

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Posted Mon, 07/29/2019 - 23:46
Devin Finneren

I'm planning to do this workout earlier in the day, how would you recommend adjusting the meal plan to accommodate this?

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Posted Tue, 07/23/2019 - 22:14
Troy

I recently started following the meal plan outlined here. Where do the caloric/macro-nutrient facts come from? I’ve been following his diet exactly and it does not appear to be 3,500 calories nor does it seem to follow the 40%/40%/20% of macros.

Very curious because Nick, the author, and all the guys here seem knowledgeable and helpful.

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Posted Tue, 07/16/2019 - 20:08
george

Hey,
What's about the compount lifts? we have to do 5x3 working sets in the same weight except the warm ups?

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Posted Thu, 07/04/2019 - 08:28
Alex

I know this site considers an intermediate lifter someone who has trained 1-3 years, but does that refer to consistent training? I have a lot of weightlifting experience but have also had long periods of inactivity in-between. I've been in the gym for roughly 5 months on my latest stint, but probably have 3+ years of intermittent overall experience in my past. So am I intermediate or novice?

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Posted Wed, 06/26/2019 - 06:04
GymNewbie

The "Seated Tricep Extensions" links to https://www.muscleandstrength.com/exercises/rope-tricep-extension.html. Which is the correct exercise for Push A?