6 Day Maximum Potential Muscle Growth Workout

Google Sheet Workout Export

By Brad Borland

Experience Advanced (3+ years)
Time 75 minutes/day | 6 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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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Description



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Incline Bench Press
6 sets12 reps60s
2.Dumbbell Bench Press
5 sets12 reps60s
3.Dumbbell Flyes
3 sets10-12 reps60s
4.Wide-Grip Pullup
6 sets12 reps60s
5.Bent Over Barbell Row
5 sets12 reps60s
6.Close-Grip Front Lat Pulldown
3 sets10-15 reps60s

Circuit #7 - 3 rounds

Rest 60s between rounds

7A.Hanging Straight Leg Raise
3 rounds20 reps0s
7B.Kneeling Cable Crunch
3 rounds20 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Seated Dumbbell Shoulder Press
6 sets12 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Dumbbell Lateral Raise
3 rounds10-15 reps0s
2B.Rear Delt Raise
3 rounds10-15 reps60s
3.Barbell Biceps Curl
6 sets12 reps60s
4.Weighted Chest Dip
6 sets12 reps60s
5.Seated Dumbbell Biceps Curl
4 sets6-12 reps60s
6.Alternating Incline Dumbbell Biceps Curl
4 sets6-12 reps60s

Circuit #7 - 3 rounds

Rest 60s between rounds

7A.Decline Sit Up
3 rounds20 reps0s
7B.Lying Floor Leg Raise
3 rounds20 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Standing Calf Raises
5 sets12-15 reps60s
2.Seated Calf Raise Machine
3 sets10-12 reps60s
3.45 Degree Leg Press
6 sets12-15 reps60s
4.Barbell Back Squat
4 sets12 reps60s
5.Walking Dumbbell Lunge
3 sets10-15 reps60s
6.Barbell Romanian Deadlift
4 sets12 reps60s
7.Lying Leg Curls
3 sets6-12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Incline Bench Press
6 sets12 reps60s
2.Dumbbell Bench Press
5 sets12 reps60s
3.Dumbbell Flyes
3 sets10-12 reps60s
4.Wide-Grip Pullup
6 sets12 reps60s
5.Bent Over Barbell Row
5 sets12 reps60s
6.Close-Grip Front Lat Pulldown
3 sets10-15 reps60s

Circuit #7 - 3 rounds

Rest 60s between rounds

7A.Hanging Straight Leg Raise
3 rounds20 reps0s
7B.Kneeling Cable Crunch
3 rounds20 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Seated Dumbbell Shoulder Press
6 sets12 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Dumbbell Lateral Raise
3 rounds10-15 reps0s
2B.Rear Delt Raise
3 rounds10-15 reps60s
3.Barbell Biceps Curl
6 sets12 reps60s
4.Weighted Chest Dip
6 sets12 reps60s
5.Seated Dumbbell Biceps Curl
4 sets6-12 reps60s
6.Alternating Incline Dumbbell Biceps Curl
4 sets6-12 reps60s

Circuit #7 - 3 rounds

Rest 60s between rounds

7A.Decline Sit Up
3 rounds20 reps0s
7B.Lying Floor Leg Raise
3 rounds20 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Standing Calf Raises
5 sets12-15 reps60s
2.Seated Calf Raise Machine
3 sets10-12 reps60s
3.45 Degree Leg Press
6 sets12-15 reps60s
4.Barbell Back Squat
4 sets12 reps60s
5.Walking Dumbbell Lunge
3 sets10-15 reps60s
6.Barbell Romanian Deadlift
4 sets12 reps60s
7.Lying Leg Curls
3 sets6-12 reps60s

Date Created: 4/22/2018, UTC


Last Updated: 10/29/2021, UTC





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