6 Day Muscle Building Split

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 76 minutes/day | 6 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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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Description



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Bodyweight Squat
3-4 sets10-15 reps30s
2.Barbell Back Squat

See Exercise Notes

3-4 sets8-10 reps120s
3.Dumbbell Lunges
3 sets10 reps60s
4.Dumbbell Deadlift
3 sets10 reps60s
5.Lying Leg Curls

See Exercise Notes

2 sets12-15 reps60s
6.Standing Calf Raises

See Exercise Notes

3 sets10-15 reps30s
7.Seated Dumbbell Calf Raise

See Exercise Notes

3 sets10 reps45s
8.Plank
3 sets30-60s30s
9.Side Plank
3 sets30s30s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Face Pull
2-3 sets10-15 reps60s
2.Barbell Bench Press
3-4 sets8-10 reps120s
3.Incline Dumbbell Flye
3 sets12-15 reps60s
4.Bent-Arm Dumbbell Pullover
3 sets10 reps45s
5.Decline Pushup

See Exercise Notes

2 setsAMAP reps60s
6.Standing Alternating Dumbbell Shoulder Press
3 sets8-10 reps60s
7.Dumbbell Lateral Raise

See Exercise Notes

3 sets10-15 reps45s
8.Rear Delt Raise

See Exercise Notes

3 sets10-15 reps45s
9.Barbell French Press
3 sets10-12 reps60s
10.Cable Tricep Extension

See Exercise Notes

3 sets12-15 reps45s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Pull-up
4-5 setsAMAP reps60s
2.Underhand-Grip Lat Pulldown
3 sets10-12 reps60s
3.Bent Over Barbell Row
3-4 sets8-10 reps60s
4.Seated Cable Row

See Exercise Notes

3 sets10-12 reps45s
5.Hyperextension

See Exercise Notes

3 sets10-12 reps45s
6.Barbell Biceps Curl
3 sets10 reps60s
7.Alternating Incline Dumbbell Biceps Curl
3 sets10-12 reps45s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Bodyweight Squat
3-4 sets15-20 reps30s
2.Crossed-Arm Barbell Front Squat

See Exercise Notes

3-4 sets8-10 reps120s
3.Dumbbell Step-Up
3 sets10 reps60s
4.Barbell Romanian Deadlift
3 sets10 reps60s
5.Ball Leg Curl

See Exercise Notes

2 sets12-15 reps60s
6.Standing Calf Raises

See Exercise Notes

3 sets15-10 reps30s
7.One Leg Smith Machine Seated Calf Raise

See Exercise Notes

3 sets10 reps45s
8.Plank With Feet On Bench
3 sets30-60s30s
9.Kettlebell Turkish Get-Up (Lunge style)
3 sets10 reps30s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Face Pull

See Exercise Notes

2-3 sets10-15 reps60s
2.Barbell Incline Bench Press

See Exercise Notes

3-4 sets8-10 reps120s
3.Dumbbell Flyes
3 sets12-15 reps60s
4.Barbell Pullover
3 sets10 reps45s
5.Decline Pushup

See Exercise Notes

2 setsAMAP reps60s
6.Standing Neutral Grip Alternating Dumbbell Press
3 sets8-10 reps60s
7.Cable Lateral Raise

See Exercise Notes

3 sets10-15 reps45s
8.Incline Reverse Dumbbell Flye

See Exercise Notes

3 sets10-15 reps45s
9.Standing Low Pulley Overhead Tricep Extension
3 sets10-12 reps60s
10.Cable Tricep Kickback

See Exercise Notes

3 sets12-15 reps45s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Chin-up
4-5 setsAMAP reps60s
2.Wide-Grip Lat Pulldown
3 sets10-12 reps60s
3.Reverse Grip Incline Bench Barbell Row
3-4 sets8-10 reps60s
4.One-Arm Bent-Over Dumbbell Row

See Exercise Notes

3 sets10-12 reps45s
5.Lever Reverse Hyper-extension (plate loaded)

See Exercise Notes

3 sets10-12 reps45s
6.EZ Bar Reverse Grip Barbell Curl
3 sets10 reps60s
7.Alternate Incline Hammer Curl
3 sets10-12 reps45s

Date Created: 11/28/2018, UTC


Last Updated: 11/15/2021, UTC





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