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Work in Progress
6 Day Split that works for my hypertrophy goals and probably yours too. 2 Days ON & 1 Days OFF -- Averaging approximately 5 days per week Ex[Mon/Tues ON. Wed OFF. Thur/Fri ON. Sat OFF. Sun/Mon ON] Separating muscle group weekly volume into 3 days for each is scientifically validated to increase hypertrophy, and the spacing has the benefit of quicker recovery, less fatigue, and more energetic workouts. For those who enjoy Body-part Splits for the reason that they hit every muscle group adequately, I'll tell you now that this is ten times better. This is for those who have a daily time-slot 5 days a week to exercise and don't want to spend excessive time in the gym. Spreading workouts over 6 working days allows for shorter workouts while ensuring adequate volume for all muscles. Hitting both upper and lower musculature during workouts invigorates athleticism and gets you jacked. Because the days are alternating, if you have a preference to hit Posterior days before Anterior days in the working block, then feel free to make that change! Most importantly.. have fun with this, push yourself, and stay safe! Work hard; get hard.
Barbell Bench Press
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3x8 reps |
rest: 150s
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Leg Press
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2x8 reps |
rest: 120s
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Barbell Standing Military Press
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3x8 reps |
rest: 150s
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Machine Assisted Dip
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2x12 reps |
rest: 80s
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Leg Extensions
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2x10 reps |
rest: 70s
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Standing Calf Raises
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3x10 reps |
rest: 70s
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Dumbbell Palms Up Wrist Curl Over A Bench
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2x15 reps |
rest: 60s
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Dumbbell Palms Down Wrist Curl Over A Bench
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2x15 reps |
rest: 60s
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Barbell Bent Over Row
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3x8 reps |
rest: 150s
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Barbell Deadlift
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3x8 reps |
rest: 150s
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Wide Grip Lat Pulldown
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2x10 reps |
rest: 90s
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Cable Pull Through
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2x12 reps |
rest: 80s
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EZ Bar Curl
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3x10 reps |
rest: 90s
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Leverage Shrug
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2x12 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x10 reps |
rest: 60s
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Cable Kneeling Pulldown
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3x12 reps |
rest: 60s
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Cable Wood Chops
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3x12 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 150s
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Leg Press
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3x8 reps |
rest: 150s
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Barbell Standing Military Press
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3x8 reps |
rest: 150s
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Dumbbell Step Ups
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2x12 reps |
rest: 80s
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Machine Assisted Dip
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2x10 reps |
rest: 80s
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Machine Deltoid Raise
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3x12 reps |
rest: 60s
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Wrist Roller
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2x60 reps |
rest: 70s
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External Rotation Press
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2x12 reps |
rest: 60s
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Barbell Bent Over Row
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4x8 reps |
rest: 150s
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Barbell Deadlift
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2x10 reps |
rest: 120s
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EZ Bar Curl
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3x8 reps |
rest: 80s
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Barbell Hip Thrust
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2x12 reps |
rest: 75s
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Seated Calf Raise
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3x12 reps |
rest: 70s
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Parallel Bar Leg Raise
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3x10 reps |
rest: 60s
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Cable Kneeling Pulldown
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3x12 reps |
rest: 60s
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Cable Wood Chops
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3x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 150s
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Dumbbell Walking Lunges
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3x10 reps |
rest: 120s
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Barbell Standing Military Press
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2x8 reps |
rest: 120s
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Cable Incline Fly
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2x12 reps |
rest: 90s
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Cable Rope Overhead Triceps Extension
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2x12 reps |
rest: 80s
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Dumbbell Palms Up Wrist Curl Over A Bench
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3x15 reps |
rest: 60s
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Dumbbell Palms Down Wrist Curl Over A Bench
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3x15 reps |
rest: 60s
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Wide Grip Lat Pulldown
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3x8 reps |
rest: 120s
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Barbell Deadlift
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3x8 reps |
rest: 150s
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Cable One Arm Seated Row
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2x12 reps |
rest: 85s
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Machine Deltoid Raise
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3x12 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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3x10 reps |
rest: 70s
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Leverage Shrug
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3x12 reps |
rest: 70s
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Standing Calf Raises
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3x10 reps |
rest: 70s
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