Full Workout Program for Muscle growth

This program is a 6 day (Push, Pull, Legs) split. I have tried many different workout splits, but

this has been the most effective for me as a natural lifter over the past 5 years. I have used this training

plan to make lots of progress in the gym, and I know you can too! That is, if you put in the effort. The

more effort you put into each set the better. Don’t hold back or think you need to keep a few reps in the

tank for the next set. I like to train to failure on almost every set in the gym (unless it’s a warmup set).

**If you are new to any exercise in this program, google the exercise to familiarize yourself with it and

learn about proper form on every movement before you begin to increase the weight.** This way you

will be properly targeting the muscle and getting the most out of every set you perform in the gym.

With that being said, push yourself, and enjoy the program! If you end up having any questions along

the way, send me a DM @pierson.winkelman on Instagram!

Key:
- DB = “Dumbbell”
- All warmup sets will be blue (all other sets should be taken to failure or close to failure)
- BB = “Barbell”
- OHP = “Overhead Press”
- Smith = “Smith Machine”
- (SSW) = “Superset with”
(Perform first set of “Exercise 1” followed immediately by first set of “Exercise 2”; then rest.
Repeat until all 3 sets of each are complete)
Example: - Exercise 1 (3x8)
(SSW) Exercise 2 (3x10)
1. Leg Day #1
- 5 Min. Stairmaster - (warm up)
- Glute Ham Raises (1 warmup set) then (3x8)
(SSW) Ab Leg Raises or Knee Raises (3x Failure)
- DB Goblet Squat (3x10)
- Leg Press (3x10)
- Leg Extensions (3x12)
- Calf Raises (4x15)
- Stretch 5-10 min.
2. Push Day #1
- DB Rotator Cuff warm ups
(Light DB lateral raises and band or
cable External Rotations)
- Incline Chest Press Machine (or
Incline DB Press) (2 warm up sets) then (4x8)
- Smith OHP (or
BB OHP) (4x10)
- DB Lateral raises (3x10)
- Tricep Pushdowns (3x10)
(SSW) DB lateral raises (3x15-20)
- Cable flys (4x12)
(SSW) DB OHP (4x10)
- Dips (2x15) (machine or bodyweight)
3. Pull Day #1
- DB Rotator Cuff warm ups
(Light DB lateral raises and band or
cable External Rotation)
- Lat Pulldowns (2 warm up sets)
- Lat Pulldowns (2x6 then 2x10)
- Seated Cable Rows (3x10)
- Lat Pull throughs (3x12)
(SSW) DB Curls (3x8)
- Reverse Pec Deck (3x10)
(SSW) Bentover DB Reverse Flys (3x12)
- Single arm Cable Rows (3x10)
(SSW) Preacher curls (3x10)
4. Leg Day #2
- 5 Min. Stairmaster - (warm up)
- Ab Leg Raises or Knee Raises (3x Failure)
- BB Squats (2 warmup sets) then (3x8)
- Glute Ham Raises (3x12)
- Leg Press (3x12)
- Hamstring Curls (3x10)
- Calf Raises (4x10)
- Stretch 5-10 min.
5. Push Day #2
- DB Rotator Cuff warm ups
(Light DB lateral raises and band or
cable External Rotations)
- Incline Chest Press Machine (or
Incline DB Press) (2 warm up sets) then (4x8)
- Cable Flys (2x10 cable set lower) (2x10 cable set chest height)
- DB Lateral raises (3x8)
- Tricep pushdowns (4x10)
(SSW) DB lateral raises (4x12)
- Dips (3x10) (machine or bodyweight)
(SSW) DB OHP (3x10)
- Pec Deck (3x12)
6. Pull Day #2
- DB Rotator Cuff warm ups
(Light DB lateral raises and band or
cable External Rotation)
- Seated Cable Rows (2 warm up sets)
- Seated Cable Rows (3x8)
- Lat pull downs (3x15)
- Seated row machine (3x10)
- DB Curls (3x10)
- Reverse Pec Deck (4x12)
(SSW) Bentover DB Reverse Flys (4x12)
- Single Arm Lat Pull Downs (3x8)
(SSW) Cable Curls (3x10)