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

Tuesday - Workout B

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

Wednesday - Workout C

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

Thursday - Workout A

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

Friday - Workout B

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

Saturday - Workout C

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

Date Created: 4/22/2018, UTC


Last Updated: 9/12/2020, UTC

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