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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 | 1 weeks
Good for
Men's Build Muscle
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Machine, Other, Pull up bar
Statistics
Average Carido 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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6 sets, 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
5 sets, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
6 sets, 12, 12, AMAP, AMAP, AMAP, AMAP reps, (rest 60s)
Show Alternative Exercises
5 sets, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Circuit
Hanging Straight Leg Raise
3 sets, 20 reps, (rest 60s)
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Kneeling Cable Crunch
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Tuesday - Workout B

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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
3 sets, 10 - 15 reps, (rest 60s)
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Show Alternative Exercises
Barbell Biceps Curl
6 sets, 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
6 sets, 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Biceps Curl
4 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Circuit
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises

Wednesday - Workout C

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5 sets, 12, 12, 10 - 15, 10 - 15, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
6 sets, 12, 12, 10 - 15, 10 - 15, 10 - 15, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
4 sets, 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
4 sets, 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises

Thursday - Workout A

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6 sets, 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
5 sets, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
6 sets, 12, 12, AMAP, AMAP, AMAP, AMAP reps, (rest 60s)
Show Alternative Exercises
5 sets, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Circuit
Hanging Straight Leg Raise
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Kneeling Cable Crunch
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Friday - Workout B

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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
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Barbell Biceps Curl
6 sets, 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
6 sets, 12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Biceps Curl
4 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Circuit
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises

Saturday - Workout C

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5 sets, 12, 12, 10 - 15, 10 - 15, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
6 sets, 12, 12, 10 - 15, 10 - 15, 10 - 15, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
4 sets, 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
4 sets, 12, 6 - 12, 6 - 12, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises

Date Created: 4/22/2018, UTC


Last Updated: 9/12/2020, UTC

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