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

Source

myworkouts

Equipment

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

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Advanced (3+ years)

Time

85 minutes

Genders

Male

Days per week

6 days

Goals

Build Muscle (Male)

Description

Equipment

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

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Workout A

Day 2: Tuesday - Workout B

Day 3: Wednesday - Workout C

Day 4: Thursday - Workout A

Day 5: Friday - Workout B

Day 6: Saturday - Workout C

Day 7: Rest

Week 1

Monday - Workout A

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Exercise	Sets	Reps	Rest
1. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	6 sets	12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps	60s
2. Dumbbell Bench Press ▶	5 sets	12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps	60s
3. Dumbbell Flys ▶	3 sets	10 - 12 reps	60s
4. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	6 sets	12, 12, AMAP, AMAP, AMAP, AMAP reps	60s
5. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	5 sets	12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps	60s
6. Close-Grip Front Lat Pulldown ▶	3 sets	10 - 15 reps	60s
7A. Hanging Straight Leg Raise ▶	3 sets	20 reps	60s
7B. Kneeling Cable Crunch ▶	3 sets	20 reps	60s

Tuesday - Workout B

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Exercise	Sets	Reps	Rest
1. Seated Dumbbell Shoulder Press ▶	6 sets	12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps	60s
2A. Dumbbell Lateral Raise ▶	3 sets	10 - 15 reps	60s
2B. Rear Delt Raise Bent Over Rear Delt Raise by BOOST Health TV	3 sets	10 - 15 reps	60s
3. Barbell Biceps Curl ▶	6 sets	12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps	60s
4. Weighted Chest Dip Weighted Dips by Coaching With Clark	6 sets	12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps	60s
5. Seated Dumbbell Biceps Curl ▶	4 sets	6 - 12 reps	60s
6. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	4 sets	6 - 12 reps	60s
7A. Decline Sit Up ▶	3 sets	20 reps	60s
7B. Lying Floor Leg Raise Lying (Floor) Leg Raises by Coach Bobby Bluford	3 sets	20 reps	60s

Wednesday - Workout C

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Exercise	Sets	Reps	Rest
1. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	5 sets	12, 12, 10 - 15, 10 - 15, 10 - 15 reps	60s
2. Seated Calf Raise Machine ▶	3 sets	10 - 12 reps	60s
3. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	6 sets	12, 12, 10 - 15, 10 - 15, 10 - 15, 10 - 15 reps	60s
4. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	12, 6 - 12, 6 - 12, 6 - 12 reps	60s
5. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	10 - 15 reps	60s
6. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	4 sets	12, 6 - 12, 6 - 12, 6 - 12 reps	60s
7. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	6 - 12 reps	60s

Thursday - Workout A

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Exercise	Sets	Reps	Rest
1. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	6 sets	12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps	60s
2. Dumbbell Bench Press ▶	5 sets	12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps	60s
3. Dumbbell Flys ▶	3 sets	10 - 12 reps	60s
4. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	6 sets	12, 12, AMAP, AMAP, AMAP, AMAP reps	60s
5. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	5 sets	12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps	60s
6. Close-Grip Front Lat Pulldown ▶	3 sets	10 - 15 reps	60s
7A. Hanging Straight Leg Raise ▶	3 sets	20 reps	60s
7B. Kneeling Cable Crunch ▶	3 sets	20 reps	60s

Friday - Workout B

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Exercise	Sets	Reps	Rest
1. Seated Dumbbell Shoulder Press ▶	6 sets	12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps	60s
2A. Dumbbell Lateral Raise ▶	3 sets	10 - 15 reps	60s
2B. Rear Delt Raise Bent Over Rear Delt Raise by BOOST Health TV	3 sets	10 - 15 reps	60s
3. Barbell Biceps Curl ▶	6 sets	12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps	60s
4. Weighted Chest Dip Weighted Dips by Coaching With Clark	6 sets	12, 12, 6 - 12, 6 - 12, 6 - 12, 6 - 12 reps	60s
5. Seated Dumbbell Biceps Curl ▶	4 sets	6 - 12 reps	60s
6. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	4 sets	6 - 12 reps	60s
7A. Decline Sit Up ▶	3 sets	20 reps	60s
7B. Lying Floor Leg Raise Lying (Floor) Leg Raises by Coach Bobby Bluford	3 sets	20 reps	60s

Saturday - Workout C

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Exercise	Sets	Reps	Rest
1. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	5 sets	12, 12, 10 - 15, 10 - 15, 10 - 15 reps	60s
2. Seated Calf Raise Machine ▶	3 sets	10 - 12 reps	60s
3. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	6 sets	12, 12, 10 - 15, 10 - 15, 10 - 15, 10 - 15 reps	60s
4. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	12, 6 - 12, 6 - 12, 6 - 12 reps	60s
5. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	10 - 15 reps	60s
6. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	4 sets	12, 6 - 12, 6 - 12, 6 - 12 reps	60s
7. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	6 - 12 reps	60s

6 Day Maximum Potential Muscle Growth Workout

Workout Overview

Week 1

Week 1

Monday - Workout A

Tuesday - Workout B

Wednesday - Workout C

Thursday - Workout A

Friday - Workout B

Saturday - Workout C

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