6 Day Muscle Building Split

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

6 days

Time

88 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)

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

Source

myworkouts

Equipment

Barbell, Bench, Bodyweight, Box, Cable, Dumbbell, EZ Bar, Exercise Ball, Kettlebell, Machine, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

88 minutes

Genders

Female, Male

Days per week

6 days

Goals

Build Muscle (Female | Male)

Description

Equipment

Barbell, Bench, Bodyweight, Box, Cable, Dumbbell, EZ Bar, Exercise Ball, Kettlebell, Machine, Pull up bar

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Legs Focus

Day 2: Tuesday - Push Focus

Day 3: Wednesday - Pull Focus

Day 4: Thursday - Leg Focus

Day 5: Friday - Push Focus

Day 6: Saturday - Pull Focus

Day 7: Rest

Week 1

Monday - Legs Focus

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Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat Prisoner Squat by David Kimmerle	3 - 4 sets	15 - 20 reps	30s
2. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 - 4 sets	8 - 10 reps	120s	Go down at least parallel
3. Dumbbell Lunges ▶	3 sets	10 reps	60s
4. Dumbbell Deadlift ▶	3 sets	10 reps	60s
5. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	2 sets	12 - 15 reps	60s	Squeeze and hold at the top for 2 secs. Bring down the weight slowly.
6. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	3 sets	15 - 10 reps	30s	Squeeze and hold at the top for 2 secs
7. Seated Dumbbell Calf Raise ▶	3 sets	10 reps	45s	Squeeze and hold at the top for 2 secs
8. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	30 - 60 reps	30s
9. General Side Plank ▶	3 sets	30s	30s

Tuesday - Push Focus

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Exercise	Sets	Reps	Rest	Notes
1. Face Pull ▶	2 - 3 sets	10 - 15 reps	60s
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 - 4 sets	8 - 10 reps	120s
3. Dumbbell Fly On Incline Bench ▶	3 sets	12 - 15 reps	60s
4. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	3 sets	10 reps	45s
5. Decline Pushup ▶	2 sets	AMAP reps	60s	Go slow on your way down and explode back up
6. Standing Alternating Dumbbell Shoulder Press ▶	3 sets	8 - 10 reps	60s
7. Dumbbell Lateral Raise ▶	3 sets	10 - 15 reps	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.
8. Rear Delt Raise Bent Over Rear Delt Raise by BOOST Health TV	3 sets	10 - 15 reps	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.
9. French Press ▶	3 sets	10 - 12 reps	60s
10. Cable Tricep Extension ▶	3 sets	12 - 15 reps	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.

Wednesday - Pull Focus

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Exercise	Sets	Reps	Rest	Notes
1. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 - 5 sets	AMAP reps	60s
2. Underhand-Grip Lat Pulldown ▶	3 sets	10 - 12 reps	60s
3. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	3 - 4 sets	8 - 10 reps	60s
4. Seated Cable Row ▶	3 sets	10 - 12 reps	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.
5. Hyperextension ▶	3 sets	10 - 12 reps	45s	If bodyweight hyperextension is easy for you, you can do weighted hyperextension.
6. Barbell Biceps Curl ▶	3 sets	10 reps	60s
7. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	10 - 12 reps	45s

Thursday - Leg Focus

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Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat Prisoner Squat by David Kimmerle	3 - 4 sets	15 - 20 reps	30s
2. Crossed-Arm Barbell Front Squat ▶	3 - 4 sets	8 - 10 reps	120s	Go down at least parallel
3. Dumbbell Step-Up ▶	3 sets	10 reps	60s
4. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	3 sets	10 reps	60s
5. Leg Curl (on stability ball) Swiss Ball Hamstring Curl by Hybrid Fitness	2 sets	12 - 15 reps	60s	Squeeze and hold at the top for 2 secs. Bring down the weight slowly.
6. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	3 sets	15 - 10 reps	30s	Squeeze and hold at the top for 2 secs
7. One Leg Smith Machine Seated Calf Raise Seated Calf Raise - single leg by Performance Revolution	3 sets	10 reps	45s	Squeeze and hold at the top for 2 secs
8. Plank With Feet On Bench Plank w/ Feet Elevated on Bench by Tyler Davies Fitness	3 sets	30 - 60 reps	30s
9. Kettlebell Turkish Get-Up (Lunge style) ▶	3 sets	10 reps	30s

Friday - Push Focus

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Exercise	Sets	Reps	Rest	Notes
1. Face Pull ▶	2 - 3 sets	10 - 15 reps	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.
2. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	3 - 4 sets	8 - 10 reps	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
3. Dumbbell Flys ▶	3 sets	12 - 15 reps	60s
4. Barbell Pullover Barbell Pullovers: A Better Way by Patrick Striet	3 sets	10 reps	45s
5. Decline Pushup ▶	2 sets	AMAP reps	60s	Go slow on your way down and explode back up
6. Standing Neutral Grip Alternating Dumbbell Press Alternate Standing Neutral Grip Dumbbell Shoulder Press by My PT Hub	3 sets	8 - 10 reps	60s
7. Cable Lateral Raise ▶	3 sets	10 - 15 reps	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.
8. Incline Reverse Dumbbell Flye ▶	3 sets	10 - 15 reps	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.
9. Standing Low Pulley Overhead Tricep Extension High Pulley Overhead Triceps Extension - Step by Step Tutorial by Health Hunt	3 sets	10 - 12 reps	60s
10. Cable Tricep Kickback ▶	3 sets	12 - 15 reps	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.

Saturday - Pull Focus

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Exercise	Sets	Reps	Rest	Notes
1. Chin-up ▶	4 - 5 sets	AMAP reps	60s
2. Wide-Grip Lat Pulldown FRONT WIDE GRIP LAT PULLDOWN by Aesthetics Trainer	3 sets	10 - 12 reps	60s
3. Reverse Grip Incline Bench Barbell Row Back Row Underhand Grip 1 Barbell Incline Bench by Fortress Rock Fitness	3 - 4 sets	8 - 10 reps	60s
4. One-Arm Bent-Over Dumbbell Row Dumbbell Bent Over Single Arm Row by TD Athletes Edge	3 sets	10 - 12 reps	45s	Focus on squeezing your back and shoulder blades
5. Lever Reverse Hyper-extension (plate loaded) Lever Reverse Hyperextension by Gym visual	3 sets	10 - 12 reps	45s	If bodyweight hyperextension is easy for you, you can do weighted hyperextension.
6. EZ Bar Reverse Grip Barbell Curl ▶	3 sets	10 reps	60s
7. Alternate Incline Hammer Curl Incline Alternating Dumbbell Hammer Curls by Performance Revolution	3 sets	10 - 12 reps	45s