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6 Day Maximum Potential Muscle Growth Workout

By Brad Borland

Experience
Advanced (3+ years)
Time
85 minutes/day | 6 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, 45 Degree Leg Press Machine, Barbell, Bodyweight, Crossover Cable Machine, Decline Bench, Flat Bench, Incline Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Lying Leg Curl Machine, Machine, Other, Pull up bar, Squat Rack
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This 6 day workout is designed to help lifters meet their maximum potential. With only one rest day, this routine will ensure your muscles have more than enough frequency and volume to grow even if you are close to your maximum potential. Each day is performed twice per week, but you can also swap out exercises for similar variations (for example, you can swap the barbell bench press for the dumbbell bench press). If you're an advanced lifter looking to get that last bit of muscle growth, this is the workout for you. 

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Monday - Workout A

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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
1. Barbell Incline Bench Press
6 sets, 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2. Dumbbell Bench Press
5 sets, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
3. Dumbbell Flyes
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
4. Wide-Grip Pullup
6 sets, 12, 12, AMAP, AMAP, AMAP, AMAP reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
5. Bent Over Barbell Row
5 sets, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
6. Close-Grip Front Lat Pulldown
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Circuit
Hanging Straight Leg Raise demonstrationPlay Hanging Straight Leg Raise demonstration
7A. Hanging Straight Leg Raise
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Kneeling Cable Crunch demonstrationPlay Kneeling Cable Crunch demonstration
7B. Kneeling Cable Crunch
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Tuesday - Workout B

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Seated Dumbbell Shoulder Press▶
1. Seated Dumbbell Shoulder Press
6 sets, 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Lateral Raise▶
2A. Dumbbell Lateral Raise
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
2B. Rear Delt Raise
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3. Barbell Biceps Curl
6 sets, 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
4. Weighted Chest Dip
6 sets, 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Biceps Curl demonstrationPlay Seated Dumbbell Biceps Curl demonstration
5. Seated Dumbbell Biceps Curl
4 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
6. Alternating Incline Dumbbell Biceps Curl
4 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Decline Sit Up demonstrationPlay Decline Sit Up demonstration
7A. Decline Sit Up
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
7B. Lying Floor Leg Raise
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Wednesday - Workout C

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Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
1. Standing Calf Raises
5 sets, 12, 12, 10 - 15, 10 - 15, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine▶
2. Seated Calf Raise Machine
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3. 45 Degree Leg Press
6 sets, 12, 12, 10 - 15, 10 - 15, 10 - 15, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4. Barbell Back Squat
4 sets, 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
5. Walking Dumbbell Lunge
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
6. Barbell Romanian Deadlift
4 sets, 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
7. Lying Leg Curls
3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises

Thursday - Workout A

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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
1. Barbell Incline Bench Press
6 sets, 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2. Dumbbell Bench Press
5 sets, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
3. Dumbbell Flyes
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
4. Wide-Grip Pullup
6 sets, 12, 12, AMAP, AMAP, AMAP, AMAP reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
5. Bent Over Barbell Row
5 sets, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
6. Close-Grip Front Lat Pulldown
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Circuit
Hanging Straight Leg Raise demonstrationPlay Hanging Straight Leg Raise demonstration
7A. Hanging Straight Leg Raise
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Kneeling Cable Crunch demonstrationPlay Kneeling Cable Crunch demonstration
7B. Kneeling Cable Crunch
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Friday - Workout B

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Seated Dumbbell Shoulder Press▶
1. Seated Dumbbell Shoulder Press
6 sets, 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Lateral Raise▶
2A. Dumbbell Lateral Raise
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
2B. Rear Delt Raise
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3. Barbell Biceps Curl
6 sets, 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
4. Weighted Chest Dip
6 sets, 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Biceps Curl demonstrationPlay Seated Dumbbell Biceps Curl demonstration
5. Seated Dumbbell Biceps Curl
4 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
6. Alternating Incline Dumbbell Biceps Curl
4 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Decline Sit Up demonstrationPlay Decline Sit Up demonstration
7A. Decline Sit Up
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
7B. Lying Floor Leg Raise
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Saturday - Workout C

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Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
1. Standing Calf Raises
5 sets, 12, 12, 10 - 15, 10 - 15, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine▶
2. Seated Calf Raise Machine
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3. 45 Degree Leg Press
6 sets, 12, 12, 10 - 15, 10 - 15, 10 - 15, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4. Barbell Back Squat
4 sets, 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
5. Walking Dumbbell Lunge
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
6. Barbell Romanian Deadlift
4 sets, 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
7. Lying Leg Curls
3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/22/2018, EDT


Last Updated: 7/12/2021, EDT

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