Free personalized workout plan

6 Day Maximum Potential Muscle Growth Workout

By Brad Borland

Experience

Advanced (3+ years)

Days per week

6 days

Time

85 minutes

Genders

Male

Goals

Build Muscle (Male)
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 yo

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, Machine, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Advanced (3+ years)

Time

85 minutes

Genders

Male

Days per week

6 days

Goals

Build Muscle (Male)
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 yo

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Machine, Other, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Monday - Workout A

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ExerciseSetsRepsRestNotes
1. Barbell Incline Bench Press6 sets12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
5 sets12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps60s
3. Dumbbell Flys
Dumbbell Flys
3 sets10 - 12 reps60s
4. Wide-Grip Pullup6 sets12, 12, AMAP, AMAP, AMAP, AMAP reps60s
5. Bent Over Barbell Row5 sets12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps60s
6. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
3 sets10 - 15 reps60s
7A. Hanging Straight Leg Raise
Hanging Straight Leg Raise
3 sets20 reps60s
7B. Kneeling Cable Crunch
Kneeling Cable Crunch
3 sets20 reps60s

Tuesday - Workout B

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ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
6 sets12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps60s
2A. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets10 - 15 reps60s
2B. Rear Delt Raise3 sets10 - 15 reps60s
3. Barbell Biceps Curl
Barbell Biceps Curl
6 sets12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps60s
4. Weighted Chest Dip6 sets12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps60s
5. Seated Dumbbell Biceps Curl
Seated Dumbbell Biceps Curl
4 sets6 - 12 reps60s
6. Alternating Incline Dumbbell Biceps Curl4 sets6 - 12 reps60s
7A. Decline Sit Up
Decline Sit Up
3 sets20 reps60s
7B. Lying Floor Leg Raise3 sets20 reps60s

Wednesday - Workout C

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ExerciseSetsRepsRestNotes
1. Standing Calf Raises5 sets12, 12, 10 - 15, 10 - 15, 10 - 15 reps60s
2. Seated Calf Raise Machine
Seated Calf Raise Machine
3 sets10 - 12 reps60s
3. 45 Degree Leg Press6 sets12, 12, 10 - 15, 10 - 15, 10 - 15, 10 - 15 reps60s
4. Barbell Squat4 sets12, 6 - 12, 6 - 12, 6 - 12 reps60s
5. Walking Dumbbell Lunge3 sets10 - 15 reps60s
6. Romanian Deadlift4 sets12, 6 - 12, 6 - 12, 6 - 12 reps60s
7. Lying Leg Curls3 sets6 - 12 reps60s

Thursday - Workout A

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ExerciseSetsRepsRestNotes
1. Barbell Incline Bench Press6 sets12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
5 sets12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps60s
3. Dumbbell Flys
Dumbbell Flys
3 sets10 - 12 reps60s
4. Wide-Grip Pullup6 sets12, 12, AMAP, AMAP, AMAP, AMAP reps60s
5. Bent Over Barbell Row5 sets12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps60s
6. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
3 sets10 - 15 reps60s
7A. Hanging Straight Leg Raise
Hanging Straight Leg Raise
3 sets20 reps60s
7B. Kneeling Cable Crunch
Kneeling Cable Crunch
3 sets20 reps60s

Friday - Workout B

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ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
6 sets12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps60s
2A. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets10 - 15 reps60s
2B. Rear Delt Raise3 sets10 - 15 reps60s
3. Barbell Biceps Curl
Barbell Biceps Curl
6 sets12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps60s
4. Weighted Chest Dip6 sets12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps60s
5. Seated Dumbbell Biceps Curl
Seated Dumbbell Biceps Curl
4 sets6 - 12 reps60s
6. Alternating Incline Dumbbell Biceps Curl4 sets6 - 12 reps60s
7A. Decline Sit Up
Decline Sit Up
3 sets20 reps60s
7B. Lying Floor Leg Raise3 sets20 reps60s

Saturday - Workout C

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ExerciseSetsRepsRestNotes
1. Standing Calf Raises5 sets12, 12, 10 - 15, 10 - 15, 10 - 15 reps60s
2. Seated Calf Raise Machine
Seated Calf Raise Machine
3 sets10 - 12 reps60s
3. 45 Degree Leg Press6 sets12, 12, 10 - 15, 10 - 15, 10 - 15, 10 - 15 reps60s
4. Barbell Squat4 sets12, 6 - 12, 6 - 12, 6 - 12 reps60s
5. Walking Dumbbell Lunge3 sets10 - 15 reps60s
6. Romanian Deadlift4 sets12, 6 - 12, 6 - 12, 6 - 12 reps60s
7. Lying Leg Curls3 sets6 - 12 reps60s

Date Created: 4/22/18, 10:44 PM


Last Updated: 9/12/20, 9:36 PM

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