Free personalized workout plan

6 Day Muscle Building Split

By Mywrkouts

Experience
Intermediate (2-3 years)
Time
88 minutes/day | 6 days/week
Good for
Build Muscle
Equipment
Barbell, Bench, Bodyweight, Cable, Dumbbell, EZ Bar, Exercise Ball, Machine, Other, Pull up bar, ,
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

This 6 day push/pull/legs workout emphasizes optimal frequency for optimal muscle growth. Many workout splits now a days hit muscles once per week to build muscle, but studies show that a frequency of twice per week is even better. This push/pull/leg split performed twice a week helps you achieve just that for optimal muscle growth. Be sure to get a full days rest on day 7, as 6 active days a week can be taxing on your body. Intermediates should give this workout program a try for the next 8-10 weeks and reap the rewards.


NOTES:

1. Before starting the workout do dynamic stretching for all body parts and joints. Post completion of the workout do static stretching for all body parts.

2. Make sure to perform each and every exercise with proper form. Do not rush to complete the reps while compromising form. This may lead to unnecessary injury.

3. You can replace an exercise from the list, with another exercise, from time to time but it should be a unilateral movement and should work the same muscle group.

4. Try to increase weights on all compound exercises every week. Increment should be small but steady. 

5. Stick to a well-structured calorie surplus diet, consisting of complex carbs, high quality proteins and healthy fats, for the best muscle building results.

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Monday - Legs Focus

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
3 - 4 sets, 10 - 15 reps, (rest 30s)
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
3 - 4 sets, 8 - 10 reps, (rest 120s)
Go down at least parallel
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
2 sets, 12 - 15 reps, (rest 60s)
Squeeze and hold at the top for 2 secs. Bring down the weight slowly.
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3 sets, 10 - 15 reps, (rest 30s)
Squeeze and hold at the top for 2 secs
Show Alternative Exercises
Seated Dumbbell Calf Raise
3 sets, 10 reps, (rest 45s)
Squeeze and hold at the top for 2 secs
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 30 - 60s, (rest 30s)
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
3 sets, 30s, (rest 30s)
Show Alternative Exercises

Tuesday - Push Focus

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Face Pull demonstrationPlay Face Pull demonstration
2 - 3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 - 4 sets, 8 - 10 reps, (rest 120s)
Show Alternative Exercises
Dumbbell Fly On Incline Bench
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3 sets, 10 reps, (rest 45s)
Show Alternative Exercises
Decline Pushup demonstrationPlay Decline Pushup demonstration
2 sets, AMAP reps, (rest 60s)
Go slow on your way down and explode back up
Show Alternative Exercises
Standing Alternating Dumbbell Shoulder Press demonstrationPlay Standing Alternating Dumbbell Shoulder Press demonstration
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise
3 sets, 10 - 15 reps, (rest 45s)
Hold for a second or two at the top of the movement and get back down slowly. The dumbbells should not touch your body throughout the whole set.
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 10 - 15 reps, (rest 45s)
Hold for a second or two at the top of the movement and get back down slowly. The dumbbells should not touch each other throughout the whole set.
Show Alternative Exercises
French Press demonstrationPlay French Press demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3 sets, 12 - 15 reps, (rest 45s)
Use a rope for this exercise. Try to pull apart the ropes at the bottom of the movement and squeeze your triceps for 2 secs at the bottom before going back up.
Show Alternative Exercises

Wednesday - Pull Focus

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Pull-up demonstrationPlay Pull-up demonstration
4 - 5 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Underhand-Grip Lat Pulldown
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 - 4 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row
3 sets, 10 - 12 reps, (rest 45s)
Pull the cable towards your navel, squeeze your back and shoulder blades together, hold for a second or two before releasing the cable slowly again.
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
3 sets, 10 - 12 reps, (rest 45s)
If bodyweight hyperextension is easy for you, you can do weighted hyperextension.
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
3 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises

Thursday - Leg Focus

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
3 - 4 sets, 15 - 20 reps, (rest 30s)
Show Alternative Exercises
Crossed-Arm Barbell Front Squat
3 - 4 sets, 8 - 10 reps, (rest 120s)
Go down at least parallel
Show Alternative Exercises
Dumbbell Step-Up
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Leg Curl (on stability ball) demonstrationPlay Leg Curl (on stability ball) demonstration
2 sets, 12 - 15 reps, (rest 60s)
Squeeze and hold at the top for 2 secs. Bring down the weight slowly.
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3 sets, 15 - 10 reps, (rest 30s)
Squeeze and hold at the top for 2 secs
Show Alternative Exercises
One Leg Smith Machine Seated Calf Raise demonstrationPlay One Leg Smith Machine Seated Calf Raise demonstration
3 sets, 10 reps, (rest 45s)
Squeeze and hold at the top for 2 secs
Show Alternative Exercises
Plank With Feet On Bench demonstrationPlay Plank With Feet On Bench demonstration
3 sets, 30 - 60s, (rest 30s)
Show Alternative Exercises
Kettlebell Turkish Get-Up (Lunge style) demonstrationPlay Kettlebell Turkish Get-Up (Lunge style) demonstration
3 sets, 10 reps, (rest 30s)
Show Alternative Exercises

Friday - Push Focus

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Face Pull demonstrationPlay Face Pull demonstration
2 - 3 sets, 10 - 15 reps, (rest 60s)
This should be done at the start of your workout to warm up your scapula and shoulder joints in order to prevent any chances of injury from heavy pressing movements.
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3 - 4 sets, 8 - 10 reps, (rest 120s)
Bring the bar all the way down to your chest in a slow and controlled fashion, pause for a second and then explode up from there
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Pullover demonstrationPlay Barbell Pullover demonstration
3 sets, 10 reps, (rest 45s)
Show Alternative Exercises
Decline Pushup demonstrationPlay Decline Pushup demonstration
2 sets, AMAP reps, (rest 60s)
Go slow on your way down and explode back up
Show Alternative Exercises
Standing Neutral Grip Alternating Dumbbell Press demonstrationPlay Standing Neutral Grip Alternating Dumbbell Press demonstration
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Cable Lateral Raise
3 sets, 10 - 15 reps, (rest 45s)
Hold for a second or two at the top of the movement and get back down slowly. The dumbbells should not touch your body throughout the whole set.
Show Alternative Exercises
Incline Reverse Dumbbell Flye
3 sets, 10 - 15 reps, (rest 45s)
Hold for a second or two at the top of the movement and get back down slowly. The dumbbells should not touch each other throughout the whole set.
Show Alternative Exercises
Standing Low Pulley Overhead Tricep Extension demonstrationPlay Standing Low Pulley Overhead Tricep Extension demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Cable Tricep Kickback demonstrationPlay Cable Tricep Kickback demonstration
3 sets, 12 - 15 reps, (rest 45s)
Use a rope for this exercise. Try to pull apart the ropes at the bottom of the movement and squeeze your triceps for 2 secs at the bottom before going back up.
Show Alternative Exercises

Saturday - Pull Focus

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Chin-up demonstrationPlay Chin-up demonstration
4 - 5 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Wide-Grip Lat Pulldown demonstrationPlay Wide-Grip Lat Pulldown demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Reverse Grip Incline Bench Barbell Row demonstrationPlay Reverse Grip Incline Bench Barbell Row demonstration
3 - 4 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 sets, 10 - 12 reps, (rest 45s)
Focus on squeezing your back and shoulder blades
Show Alternative Exercises
Lever Reverse Hyper-extension (plate loaded) demonstrationPlay Lever Reverse Hyper-extension (plate loaded) demonstration
3 sets, 10 - 12 reps, (rest 45s)
If bodyweight hyperextension is easy for you, you can do weighted hyperextension.
Show Alternative Exercises
EZ Bar Reverse Grip Barbell Curl demonstrationPlay EZ Bar Reverse Grip Barbell Curl demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Alternate Incline Hammer Curl demonstrationPlay Alternate Incline Hammer Curl demonstration
3 sets, 10 - 12 reps, (rest 45s)
Show Alternative Exercises

Date Created: 11/28/2018, UTC


Last Updated: 6/4/2021, UTC

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