Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
The 6 Day Muscle Mass Split When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller. Monday : - This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics. Tuesday : - On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles. Wednesday : - Arms days are important on building size and strength through explosive moments and heavy weight. Thursday : - Rest day to prepare for weekend of heavy shoulders/back/chest/arms Friday : - It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look. Saturday : - Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina. Sunday : - Rest This routine is split between 5 days and performed for 5 weeks, each week testing the limits to how much you are able to push yourself to reach new 1RM's. The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing less repetitions with each set. You can also set this routine to either a Day of the Week type of routine or Numerical Day based.
Barbell Bench Press
|
4x12,10,8,6 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
4x12,10,8,6 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
4x12,10,8,6 reps |
rest: 60s
|
||
Dumbbell Bench Press
|
4x12,10,8,6 reps |
rest: 60s
|
||
Dumbbell Decline Bench Press
|
3x8 reps |
rest: 60s
|
||
Machine Fly
|
4x8 reps |
rest: 60s
|
||
Cable Cross-Over
|
4x8 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x12,10,8,6 reps |
rest: 60s
|
||
Barbell Deadlift
|
4x12,10,8,6 reps |
rest: 60s
|
||
Cable Seated Row
|
4x8 reps |
rest: 60s
|
||
Barbell Bent-Over Row
|
4x8 reps |
rest: 60s
|
Barbell Squat
|
4x12,10,8,6 reps |
rest: 60s
|
||
Machine Leg Press
|
4x12,10,8,6 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
4x12,10,8,6 reps |
rest: 60s
|
||
Machine Leg Extension
|
4x12,10,8,6 reps |
rest: 60s
|
||
Barbell Lunge
|
4x12,10,8,6 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
4x12,10,8,6 reps |
rest: 60s
|
||
Dumbbell Side Bend
|
4x20,20,20,20 reps |
rest: 60s
|
||
Weight Plate Russian Twist
|
4x8 reps |
rest: 60s
|
||
Cable Rotational Crunch (Kneeling)
|
4x8 reps |
rest: 60s
|
||
Stability Ball Crunch
|
4x8 reps |
rest: 60s
|
||
Stability Ball Crunch
|
4x8 reps |
rest: 60s
|
EZ Bar Close Grip Curl
|
4x8 reps |
rest: 60s
|
||
Barbell Spider Curl
|
4x8 reps |
rest: 60s
|
||
Dumbbell Bicep Curl
|
4x12,10,8,6 reps |
rest: 60s
|
||
Dumbbell Zottman Curl
|
4x12,10,8,6 reps |
rest: 60s
|
||
Dumbbell Concentration Curl
|
4x12,10,8,6 reps |
rest: 60s
|
||
Barbell Tricep Extension
|
4x12,10,8,6 reps |
rest: 60s
|
||
Barbell Bench Press (Close Grip)
|
4x12,10,8,6 reps |
rest: 60s
|
||
Barbell Seated Tricep Extension
|
4x12,10,8,6 reps |
rest: 60s
|
||
Dumbbell Tricep Extension
|
4x12,10,8,6 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
4x8 reps |
rest: 60s
|
||
Cable Rope Overhead Tricep Extension
|
4x8 reps |
rest: 60s
|
Dumbbell Seated Arnold Press
|
2x8 reps |
rest: 60s
|
||
Barbell Upright Row
|
2x8 reps |
rest: 60s
|
||
Cable Rope Overhead Tricep Extension
|
4x8 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
2x8 reps |
rest: 60s
|
||
Barbell Bench Press
|
2x8 reps |
rest: 60s
|
||
Machine Fly
|
4x8 reps |
rest: 60s
|
||
Barbell Curl
|
4x8 reps |
rest: 60s
|
||
Barbell Bicep Curl (Wide Grip)
|
4x8 reps |
rest: 60s
|
||
Back Hyperextension
|
4x8 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
4x8 reps |
rest: 60s
|
||
Plank
|
4x8 reps |
rest: 60s
|
||
Stability Ball Crunch
|
4x8 reps |
rest: 60s
|
||
Stability Ball Crunch
|
4x8 reps |
rest: 60s
|
||
Alternating Heel Touch
|
4x8 reps |
rest: 60s
|
Dumbbell Seated Arnold Press
|
4x12,10,8,6 reps |
rest: 60s
|
||
Barbell Shrug
|
4x8 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
4x12,10,8,6 reps |
rest: 60s
|
||
Dumbbell Seated Shoulder Press
|
4x12,10,8,6 reps |
rest: 60s
|
||
Barbell Military Press (Seated)
|
4x12,10,8,6 reps |
rest: 60s
|
||
Barbell Deadlift
|
4x12,10,8,6 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x12,10,8,6 reps |
rest: 60s
|
||
Barbell Bent-Over Row
|
4x8 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
4x12,10,8,6 reps |
rest: 60s
|
||
Cable Elevated Row
|
4x8 reps |
rest: 60s
|
Barbell Bench Press
|
4x10,8,6,4 reps |
rest: 60s
|
||
Dip
|
4x10,20,30,40 reps |
rest: 60s
|
||
Barbell Squat
|
4x12,10,8,6 reps |
rest: 60s
|
||
Machine Leg Press
|
4x12,10,8,6 reps |
rest: 60s
|
||
Machine Leg Extension
|
4x12,10,8,6 reps |
rest: 60s
|
||
Machine Leg Curl (Prone)
|
4x12,10,8,6 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
4x8 reps |
rest: 60s
|
||
Dumbbell Decline Bench Press
|
4x8 reps |
rest: 60s
|
||
Barbell Decline Bench Press (Wide Grip)
|
4x8 reps |
rest: 60s
|
||
Machine Fly
|
4x8 reps |
rest: 60s
|