Free personalized workout plan

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

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Equipment

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

Average Exertion

50%

Average Cardio Intensity

30%

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

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

Show More

Equipment

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

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Monday - Legs Focus

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ExerciseSetsRepsRestNotes
1. Bodyweight Squat3 - 4 sets15 - 20 reps30s
2. Barbell Squat3 - 4 sets8 - 10 reps120s
Go down at least parallel
3. Dumbbell Lunges
Dumbbell Lunges
3 sets10 reps60s
4. Dumbbell Deadlift
Dumbbell Deadlift
3 sets10 reps60s
5. Lying Leg Curls2 sets12 - 15 reps60s
Squeeze and hold at the top for 2 secs. Bring down the weight slowly.
6. Standing Calf Raises3 sets15 - 10 reps30s
Squeeze and hold at the top for 2 secs
7. Seated Dumbbell Calf Raise
Seated Dumbbell Calf Raise
3 sets10 reps45s
Squeeze and hold at the top for 2 secs
8. Plank3 sets30 - 60 reps30s
9. General Side Plank
General Side Plank
3 sets30s30s

Tuesday - Push Focus

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ExerciseSetsRepsRestNotes
1. Face Pull
Face Pull
2 - 3 sets10 - 15 reps60s
2. Barbell Bench Press3 - 4 sets8 - 10 reps120s
3. Dumbbell Fly On Incline Bench
Dumbbell Fly On Incline Bench
3 sets12 - 15 reps60s
4. Bent-Arm Dumbbell Pullover3 sets10 reps45s
5. Decline Pushup
Decline Pushup
2 setsAMAP reps60s
Go slow on your way down and explode back up
6. Standing Alternating Dumbbell Shoulder Press
Standing Alternating Dumbbell Shoulder Press
3 sets8 - 10 reps60s
7. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets10 - 15 reps45s
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 Raise3 sets10 - 15 reps45s
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
French Press
3 sets10 - 12 reps60s
10. Cable Tricep Extension
Cable Tricep Extension
3 sets12 - 15 reps45s
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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ExerciseSetsRepsRestNotes
1. Pull-up4 - 5 setsAMAP reps60s
2. Underhand-Grip Lat Pulldown
Underhand-Grip Lat Pulldown
3 sets10 - 12 reps60s
3. Bent Over Barbell Row3 - 4 sets8 - 10 reps60s
4. Seated Cable Row
Seated Cable Row
3 sets10 - 12 reps45s
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
Hyperextension
3 sets10 - 12 reps45s
If bodyweight hyperextension is easy for you, you can do weighted hyperextension.
6. Barbell Biceps Curl
Barbell Biceps Curl
3 sets10 reps60s
7. Alternating Incline Dumbbell Biceps Curl3 sets10 - 12 reps45s

Thursday - Leg Focus

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ExerciseSetsRepsRestNotes
1. Bodyweight Squat3 - 4 sets15 - 20 reps30s
2. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
3 - 4 sets8 - 10 reps120s
Go down at least parallel
3. Dumbbell Step-Up
Dumbbell Step-Up
3 sets10 reps60s
4. Romanian Deadlift3 sets10 reps60s
5. Leg Curl (on stability ball)2 sets12 - 15 reps60s
Squeeze and hold at the top for 2 secs. Bring down the weight slowly.
6. Standing Calf Raises3 sets15 - 10 reps30s
Squeeze and hold at the top for 2 secs
7. One Leg Smith Machine Seated Calf Raise3 sets10 reps45s
Squeeze and hold at the top for 2 secs
8. Plank With Feet On Bench3 sets30 - 60 reps30s
9. Kettlebell Turkish Get-Up (Lunge style)
Kettlebell Turkish Get-Up (Lunge style)
3 sets10 reps30s

Friday - Push Focus

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ExerciseSetsRepsRestNotes
1. Face Pull
Face Pull
2 - 3 sets10 - 15 reps60s
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 Press3 - 4 sets8 - 10 reps120s
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
Dumbbell Flys
3 sets12 - 15 reps60s
4. Barbell Pullover3 sets10 reps45s
5. Decline Pushup
Decline Pushup
2 setsAMAP reps60s
Go slow on your way down and explode back up
6. Standing Neutral Grip Alternating Dumbbell Press3 sets8 - 10 reps60s
7. Cable Lateral Raise
Cable Lateral Raise
3 sets10 - 15 reps45s
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
Incline Reverse Dumbbell Flye
3 sets10 - 15 reps45s
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 Extension3 sets10 - 12 reps60s
10. Cable Tricep Kickback
Cable Tricep Kickback
3 sets12 - 15 reps45s
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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ExerciseSetsRepsRestNotes
1. Chin-up
Chin-up
4 - 5 setsAMAP reps60s
2. Wide-Grip Lat Pulldown3 sets10 - 12 reps60s
3. Reverse Grip Incline Bench Barbell Row3 - 4 sets8 - 10 reps60s
4. One-Arm Bent-Over Dumbbell Row3 sets10 - 12 reps45s
Focus on squeezing your back and shoulder blades
5. Lever Reverse Hyper-extension (plate loaded)3 sets10 - 12 reps45s
If bodyweight hyperextension is easy for you, you can do weighted hyperextension.
6. EZ Bar Reverse Grip Barbell Curl
EZ Bar Reverse Grip Barbell Curl
3 sets10 reps60s
7. Alternate Incline Hammer Curl3 sets10 - 12 reps45s

Date Created: 11/28/18, 3:30 AM


Last Updated: 9/12/20, 9:38 PM

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