6 Day Muscle Building Split

By Myworkouts

	Intermediate (2-3 years)
	76 minutes/day \| 6 days/week
	Build Muscle
	Bodyweight, Barbell, Squat Rack, 2 x Dumbbell, Lying Leg Curl Machine, Steps, Flat Bench, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Incline Bench, 1 x Dumbbell, Decline Bench, Rope Cable Machine, Straight Bar Attachment, Pull up bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Back Hyperextension Bench, Box, Exercise Ball, Seated Calf Raise Machine, 1 x Kettlebell, Single Grip Handle Strap, Single D-Handle Attachment, Reverse Hyper Bench, EZ Bar Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 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

Day 1 - Monday - Legs Focus

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Exercise	Sets	Reps	Rest
1.Bodyweight Squat	3-4 sets	10 - 15 reps	30s
2.Barbell Back Squat See Exercise Notes	3-4 sets	8 - 10 reps	120s
3.Dumbbell Lunges	3 sets	10 reps	60s
4.Dumbbell Deadlift	3 sets	10 reps	60s
5.Lying Leg Curls See Exercise Notes	2 sets	12 - 15 reps	60s
6.Standing Calf Raises See Exercise Notes	3 sets	10 - 15 reps	30s
7.Seated Dumbbell Calf Raise See Exercise Notes	3 sets	10 reps	45s
8.Plank	3 sets	30 - 60s	30s
9.Side Plank	3 sets	30s	30s

Day 2 - Tuesday - Push Focus

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Exercise	Sets	Reps	Rest
1.Face Pull	2-3 sets	10 - 15 reps	60s
2.Barbell Bench Press	3-4 sets	8 - 10 reps	120s
3.Incline Dumbbell Flye	3 sets	12 - 15 reps	60s
4.Bent-Arm Dumbbell Pullover	3 sets	10 reps	45s
5.Decline Pushup See Exercise Notes	2 sets	AMAP reps	60s
6.Standing Alternating Dumbbell Shoulder Press	3 sets	8 - 10 reps	60s
7.Dumbbell Lateral Raise See Exercise Notes	3 sets	10 - 15 reps	45s
8.Rear Delt Raise See Exercise Notes	3 sets	10 - 15 reps	45s
9.Barbell French Press	3 sets	10 - 12 reps	60s
10.Cable Tricep Extension See Exercise Notes	3 sets	12 - 15 reps	45s

Day 3 - Wednesday - Pull Focus

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Exercise	Sets	Reps	Rest
1.Pull-up	4-5 sets	AMAP reps	60s
2.Underhand-Grip Lat Pulldown	3 sets	10 - 12 reps	60s
3.Bent Over Barbell Row	3-4 sets	8 - 10 reps	60s
4.Seated Cable Row See Exercise Notes	3 sets	10 - 12 reps	45s
5.Hyperextension See Exercise Notes	3 sets	10 - 12 reps	45s
6.Barbell Biceps Curl	3 sets	10 reps	60s
7.Alternating Incline Dumbbell Biceps Curl	3 sets	10 - 12 reps	45s

Day 4 - Thursday - Leg Focus

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Exercise	Sets	Reps	Rest
1.Bodyweight Squat	3-4 sets	15 - 20 reps	30s
2.Crossed-Arm Barbell Front Squat See Exercise Notes	3-4 sets	8 - 10 reps	120s
3.Dumbbell Step-Up	3 sets	10 reps	60s
4.Barbell Romanian Deadlift	3 sets	10 reps	60s
5.Ball Leg Curl See Exercise Notes	2 sets	12 - 15 reps	60s
6.Standing Calf Raises See Exercise Notes	3 sets	15 - 10 reps	30s
7.One Leg Smith Machine Seated Calf Raise See Exercise Notes	3 sets	10 reps	45s
8.Plank With Feet On Bench	3 sets	30 - 60s	30s
9.Kettlebell Turkish Get-Up (Lunge style)	3 sets	10 reps	30s

Day 5 - Friday - Push Focus

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Exercise	Sets	Reps	Rest
1.Face Pull See Exercise Notes	2-3 sets	10 - 15 reps	60s
2.Barbell Incline Bench Press See Exercise Notes	3-4 sets	8 - 10 reps	120s
3.Dumbbell Flyes	3 sets	12 - 15 reps	60s
4.Barbell Pullover	3 sets	10 reps	45s
5.Decline Pushup See Exercise Notes	2 sets	AMAP reps	60s
6.Standing Neutral Grip Alternating Dumbbell Press	3 sets	8 - 10 reps	60s
7.Cable Lateral Raise See Exercise Notes	3 sets	10 - 15 reps	45s
8.Incline Reverse Dumbbell Flye See Exercise Notes	3 sets	10 - 15 reps	45s
9.Standing Low Pulley Overhead Tricep Extension	3 sets	10 - 12 reps	60s
10.Cable Tricep Kickback See Exercise Notes	3 sets	12 - 15 reps	45s

Day 6 - Saturday - Pull Focus

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Exercise	Sets	Reps	Rest
1.Chin-up	4-5 sets	AMAP reps	60s
2.Wide-Grip Lat Pulldown	3 sets	10 - 12 reps	60s
3.Reverse Grip Incline Bench Barbell Row	3-4 sets	8 - 10 reps	60s
4.One-Arm Bent-Over Dumbbell Row See Exercise Notes	3 sets	10 - 12 reps	45s
5.Lever Reverse Hyper-extension (plate loaded) See Exercise Notes	3 sets	10 - 12 reps	45s
6.EZ Bar Reverse Grip Barbell Curl	3 sets	10 reps	60s
7.Alternate Incline Hammer Curl	3 sets	10 - 12 reps	45s

Date Created: 11/28/2018, UTC

Last Updated: 11/15/2021, UTC

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