Disclaimer

The results from following a workout program depend on several factors including, but not limited to, your diet, lifestyle, and genetics. Therefore, I cannot guarantee any specific results and do not assume any responsibility or liability for any injuries or other health problems that may occur as a result of following a workout program. You should always consult a qualified health professional before beginning any exercise program.

Are you getting bored with your current split workout routine or want to make a change to your lifting plan? You might want to consider doing the 6-day push/pull/legs X 2 routine.

This routine is designed for intermediate to advanced trainers and promises two times the gains in half the time!

Doing one muscle group more than once in the same week can be intimidating - but don't worry, if you follow the advice I'm going to give you then you'll make consistent progress without burning out. In this article, I'll teach you how to execute this advanced split effectively.

Overview

The 6-Day Split Push Pull Legs X2 routine is a great way to increase your strength, improve your central nervous system (CNS), and help you gain confidence with heavy loads. The workout consists of two alternating workouts (A and B) that include both compound and isolation exercises.

The workout begins with a compound exercise using a 5-8 rep max weight. You then do 3-5 sets looking to complete 10-15 reps, recording how many more or fewer reps you perform than the goal.

Your additional accessory work will begin with compounds using moderate loads before moving on to isolation exercises to achieve an effective high-volume pump. Make sure to time your rest between sets (15 seconds - 60 seconds between sets) and exercises (2 minutes - 3 minutes) for optimal muscle growth and to avoid an overly long gym session.

If you aren't reaching your goals right away the exercise selection should not be changed - rather try adding more reps or weight if progress halts; it's no good “confusing” your muscles when things are working out well! This may cause soreness initially but increasing volumes gradually over successive weeks can be helpful.

For early/intermediate lifters this routine can be alternated every other day whereas intermediate lifters should alternate on a 3 on-1 off basis and advanced lifters use 6 on-1 off. This program is guaranteed to help you grow stronger whilst leaving the gym with that satisfying pump feeling!

How To Implement

When following the 6-day Push/Pull/Legs X2 routine, it's essential to understand how each day is structured. On Push Day, you will focus on exercises for your chest, shoulders, and triceps muscles, such as bench presses, overhead presses, dips, floor presses, and push-ups. Pull Day will involve back and bicep exercises like pull-ups, lat pulldown barbell bent over rows cable rowing barbell curls chin-ups, and wrist curls. Finally, with Leg Day you'll target your quads, hamstrings calves, and glutes with squats leg press leg extensions hamstring curls and calf raises.

One good idea is to train for strength during your first three days by using rep ranges of between 5-8 reps. During your last three sessions you can focus more on muscle-building or hypertrophy with rep ranges from 8-16 reps. You can also include some core training in your leg workouts if you choose to do so. By understanding the structure of this 6-Day Push/Pull/Legs X 2 routine you'll be able to set yourself up for success in reaching your fitness goals quickly and safely.

Example Routine:

Pros

• The push/pull/legs split is an incredibly effective and versatile training program that can help you reach your desired fitness goals! It's easy to adapt and customize according to your needs, reducing any overlap between the different muscle groups. This ensures you never have to worry about any soreness or fatigue causing issues with the other exercises in the same session.

• Lets you specialize in weaker body parts or exercises. All you need to do is make adjustments to the volume of each exercise accordingly - by reducing or increasing as needed - which Ronnie Coleman famously did to build up his lagging shoulders! And finally, it helps to keep your elbows healthy, since you will be doing lighter exercises on your biceps and triceps after they've been warmed up with the pushing and pulling movements first.

• Provides a comprehensive approach to achieving any type of fitness goal: from size gain to strength building and even fat loss! It's structured yet flexible, taking into consideration all of the elements necessary for effective workout plans for all levels.

Cons

A 6-Day Split Push Pull Legs X 2 (PPL) routine is an effective way to train your body, but you need to be aware of a few potential cons.

• The 6-day split may not allow for enough recovery time especially if you are a beginner. However, you can switch it up and go with the three-day split until you have reached the level to go to the 6 days.

• Another con people point out is that this type of routine takes a long time to complete. It typically shouldn't take any more than an hour to work the major muscles each day. If weaker muscles are addressed with additional exercises at the end of a workout, it will naturally increase workout length. Nevertheless, adding one more exercise at the end won't have too much of an impact on the total workout length.

Conclusion

If you're looking for a challenging and effective way to work out, the 6-Day Split Push Pull Legs X 2 is a great way to do it. This routine emphasizes maximizing muscle growth by alternating between pushing and pulling moves that target different muscle groups. You can also vary up the exercises to keep your workouts interesting, helping to ensure it maintains their effectiveness as you get stronger. With a good diet and consistent effort, this workout will help you reach your fitness goals.