Are you looking to take your physique to the next level? Want to build a stronger, leaner, and more muscular body? If so, then you need a solid workout split and meal plan that will help you achieve your goals. In this article, we’ll be sharing the ultimate 6-day push/pull/legs powerbuilding workout split and meal plan.
Powerbuilding is a hybrid training style that combines powerlifting and bodybuilding principles. It’s a great way to build strength, increase muscle mass, and improve your overall physique. The push/pull/legs split is a popular way to organize your workouts, and it’s especially effective for powerbuilding.
Benefits of a Push/Pull/Legs Split
The push/pull/legs split is a highly effective way to train because it allows you to focus on specific muscle groups and movements. Here are some of the benefits of this split:
- Better recovery: By training related muscle groups together, you can give your muscles more time to recover between workouts.
- Improved muscle growth: This split allows you to train each muscle group more frequently, which can lead to better muscle growth over time.
- More variety: The push/pull/legs split allows for a lot of variety in your workouts, so you won’t get bored doing the same exercises all the time.
The Ultimate 6-Day Push/Pull/Legs Powerbuilding Workout Split
Now that you understand the benefits of the push/pull/legs split, let’s dive into the workout split itself. Here’s what the 6-day split looks like:
Day 1: Push
- Barbell bench press – 4 sets x 6-8 reps
- Incline dumbbell press – 4 sets x 8-10 reps
- Seated military press – 4 sets x 6-8 reps
- Lateral raises – 3 sets x 10-12 reps
- Triceps pushdowns – 3 sets x 10-12 reps
- Overhead extensions – 3 sets x 10-12 reps
Day 2: Pull
- Deadlifts – 4 sets x 6-8 reps
- Bent-over rows – 4 sets x 8-10 reps
- Lat pulldowns – 4 sets x 8-10 reps
- Seated cable rows – 3 sets x 10-12 reps
- Barbell curls – 3 sets x 10-12 reps
- Hammer curls – 3 sets x 10-12 reps
Day 3: Legs
- Squats – 4 sets x 6-8 reps
- Leg press – 4 sets x 8-10 reps
- Lunges – 3 sets x 10-12 reps per leg
- Leg extensions – 3 sets x 10-12 reps
- Leg curls – 3 sets x 10-12 reps
Day 4: Push
- Incline barbell bench press – 4 sets x 6-8 reps
- Dumbbell flyes – 4 sets x 8-10 reps
- Arnold presses – 4 sets x 8-10 reps
- Rear delt flyes – 3 sets x 10-12 reps
- Close-grip bench press – 3 sets x 10-12 reps
- Skull crushers – 3 sets x 10-12 reps
Day 5: Pull
- Barbell rows – 4 sets x 6-8 reps
- Pull-ups – 4 sets x 8-10 reps
- Cable rows –
- 4 sets x 8-10 reps
- Face pulls – 3 sets x 10-12 reps
- Preacher curls – 3 sets x 10-12 reps
- Concentration curls – 3 sets x 10-12 reps
Day 6: Legs
- Romanian deadlifts – 4 sets x 6-8 reps
- Leg curls – 4 sets x 8-10 reps
- Hack squats – 3 sets x 10-12 reps
- Calf raises – 3 sets x 10-12 reps
- Leg press calf raises – 3 sets x 10-12 reps
The Ultimate Powerbuilding Meal Plan
Training is only half the battle when it comes to building a strong, lean, and muscular physique. You also need to fuel your body with the right nutrients. Here’s a sample meal plan to help you get started:
Meal 1: Breakfast
- 3 whole eggs
- 3 egg whites
- 1 cup of oatmeal
- 1 banana
Meal 2: Mid-morning Snack
- 1 apple
- 2 tablespoons of peanut butter
Meal 3: Lunch
- 6 oz of grilled chicken breast
- 1 cup of brown rice
- 1 cup of steamed broccoli
Meal 4: Mid-afternoon Snack
- 1 protein shake
- 1 small handful of almonds
Meal 5: Dinner
- 6 oz of grilled salmon
- 1 sweet potato
- 1 cup of green beans
Meal 6: Before Bed Snack
- 1 cup of cottage cheese
- 1 tablespoon of honey
Tips for Success
To get the most out of this workout split and meal plan, here are some tips to keep in mind:
- Consistency is key. Stick to the plan for at least 12 weeks to see real results.
- Focus on progressive overload. Try to increase the weight or reps each week to keep your muscles growing.
- Rest and recovery are important. Make sure you’re getting enough sleep and taking rest days when needed.
- Stay hydrated. Drink at least 8-10 glasses of water per day.
- Eat plenty of protein. Aim for at least 1 gram of protein per pound of body weight.
The push/pull/legs split is an effective way to build strength, increase muscle mass, and improve your overall physique. Combined with a solid meal plan, you can achieve great results in just 6 days per week. Follow the workout split and meal plan outlined in this article, and you’ll be on your way to a stronger, leaner, and more muscular body.
- Can I modify the workout split to fit my schedule? Yes, you can adjust the workout split to fit your schedule. Just make sure you’re hitting all the major muscle groups each week.
- How many calories should I be consuming on this meal plan? Caloric needs vary from person to person, but aim for a slight surplus to support muscle growth.
- What should I do on rest days? Rest days are important for recovery, but you can still do some light cardio or stretching.
- Can I substitute exercises in the workout split? Yes, you can substitute exercises as long as they work the same muscle group and movement pattern.
- How often should I change up the workout split and meal plan? Change things up every 8-12 weeks to avoid hitting a plateau and keep your body guessing.