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6 Day Maximum Muscle Growth Workout Plan

By Diego Ricaurte

Experience

Advanced (3+ years)

Days per week

6 days

Time

53 minutes

Genders

Male

Goals

Bodybuilding (Male)
Build Muscle (Male)
Gain Strength (Male)
Description

If you’ve read the myworkouts.io Foundational Training Series, you know there are many factors to consider when training for maximum muscle growth. Only the optimal amounts of intensity, volume, frequ

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Equipment

Barbell, Bench, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Advanced (3+ years)

Time

53 minutes

Genders

Male

Days per week

6 days

Goals

Bodybuilding (Male)
Build Muscle (Male)
Gain Strength (Male)
Description

If you’ve read the myworkouts.io Foundational Training Series, you know there are many factors to consider when training for maximum muscle growth. Only the optimal amounts of intensity, volume, frequ

Show More

Equipment

Barbell, Bench, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets10 - 12, 10 - 12, 8 - 10 reps90s
Warm up using just the bar and ultra-slow reps. Focus on form before adding weight.
2. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets10 - 12, 10 - 12, 8 - 10 reps90s
Warm up using just the bar and ultra-slow reps. Focus on form before adding weight.
3. Decline Barbell Bench Press3 sets10 - 12, 10 - 12, 8 - 10 reps90s
4. Pec Dec3 sets10 - 12, 10 - 12, 8 - 10 reps60s
Pin shoulders back, keep spine neutral, maintain consistent slight bend in arms
5. Machine Lateral Raise3 sets10 - 12, 10 - 12, 8 - 10 reps60s
Keep shoulders back and down throughout movement. Do not shrug up.

Date Created: 12/6/2018, UTC


Last Updated: 1/3/2021, UTC

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