Push Pull Legs 6 Days Workout Plan

Based on the client's characteristics and goals, I recommend a 6-day push-pull-legs workout plan with the following specifications: Workout Frequency and Duration: The client will work out 6 days a week with one rest day, ideally after 2-3 days of consecutive training. Each workout session will last between 45-60 minutes. Intensity and Progression: The client's fitness level will be assessed, and we will start with lower intensity exercises with a focus on proper form and technique. We will then gradually increase the intensity and volume over time to ensure steady progress and avoid overtraining. Exercise Selection and Variation: For push days, we will focus on compound exercises that engage multiple muscle groups such as bench press, shoulder press, and triceps dips. For pull days, we will use exercises that target the back, biceps, and forearms such as lat pulldowns, bicep curls, and rows. For leg days, we will focus on exercises such as squats, lunges, and leg press. We will vary the exercises regularly to prevent boredom and maximize results. Rest and Recovery: Rest days will be scheduled into the workout plan to allow the body to recover and avoid overtraining. Nutritional Requirements: To support weight loss, the client will be advised to consume a calorie deficit diet that is high in protein and low in carbohydrates. The client should consume small meals every 3-4 hours to keep their metabolism active and prevent overeating. The client will also be advised to drink at least 8-10 glasses of water per day to stay hydrated. Additional Guidance: The client will be advised to perform each exercise with proper form and technique to prevent injury. We will start with lighter weights and gradually increase the weight to avoid muscle strains. The client will be advised to stretch after each workout session to prevent muscle soreness and improve flexibility. As the client progresses, we will adjust the workout plan accordingly to ensure steady progress towards their weight loss goals. Sample 6-Day Push-Pull-Legs Workout Plan: Day 1: Push Warm-up: 5-10 minutes of cardio (e.g., stationary bike, treadmill) Barbell Bench Press: 3 sets of 12-15 reps Dumbbell Shoulder Press: 3 sets of 12-15 reps Triceps Dips: 3 sets of 12-15 reps Cable Flyes: 3 sets of 12-15 reps Cool-down: 5-10 minutes of stretching Day 2: Pull Warm-up: 5-10 minutes of cardio (e.g., elliptical, rowing machine) Lat Pulldowns: 3 sets of 12-15 reps Bicep Curls: 3 sets of 12-15 reps Seated Cable Rows: 3 sets of 12-15 reps Hammer Curls: 3 sets of 12-15 reps Cool-down: 5-10 minutes of stretching Day 3: Legs Warm-up: 5-10 minutes of cardio (e.g., stair climber, jump rope) Barbell Squats: 3 sets of 12-15 reps Walking Lunges: 3 sets of 12-15 reps Leg Press: 3 sets of 12-15 reps Leg Extensions: 3 sets of 12-15 reps Cool-down: 5-10 minutes of stretching Day 4: Push Warm-up: 5-10 minutes of cardio (e.g., stationary bike, treadmill) Incline Bench Press: 3 sets of 12-15 reps Arnold Press: 3 sets of 12-15 reps Cable Triceps Extension: 3 sets of 12-15 reps Dumbbell Lateral Raises: 3 sets of 12-15 reps Cool-down: 5-10 minutes of stretching Day 5: Pull Warm-up: 5-10 minutes of cardio (e.g., elliptical, rowing machine) Deadlifts: 3 sets of 12-15 reps Chin-ups or Pull-ups: 3 sets of 12-15 reps Seated Cable Rows: 3 sets of 12-15 reps Preacher Curls: 3 sets of 12-15 reps Cool-down: 5-10 minutes of stretching Day 6: Legs Warm-up: 5-10 minutes of cardio (e.g., stair climber, jump rope) Bulgarian Split Squats: 3 sets of 12-15 reps Leg Curls: 3 sets of 12-15 reps Calf Raises: 3 sets of 12-15 reps Hip Thrusts: 3 sets of 12-15 reps Cool-down: 5-10 minutes of stretching Note: This workout plan is a sample, and it can be customized according to the client's fitness level and preferences. The client should also incorporate cardiovascular exercise into their routine, such as jogging or cycling, to burn more calories and support their weight loss goals.