Free personalized workout plan

6 Day Muscle Building Split

By Myworkouts

Experience
Intermediate (2-3 years)
Time
64 minutes/day | 6 days/week
Good for
Build Muscle
Equipment
Bodyweight, Barbell, Squat Rack, 2 x Dumbbell, Lying Leg Curl Machine, Flat Bench, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, 1 x Dumbbell, Decline Bench, Rope Cable Machine, Straight Bar Attachment, Pull up bar, Crossover Cable Machine, Row Cable Machine, Triangle Lat/Low Row Attachment, Back Hyperextension Bench, Incline Bench, Box, Exercise Ball, Seated Calf Raise Machine, 1 x Kettlebell, Single Grip Handle Strap, Single D-Handle Attachment, Lat Pulldown Cable Machine, Lat Pulldown Bar, Machine, EZ Bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday - Legs Focus

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Bodyweight Squat
3-4 sets, 10-15 reps, (rest 30s)
Time between exercises: 60s
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Barbell Back Squat
3-4 sets, 8-10 reps, (rest 120s)
Go down at least parallel
Time between exercises: 60s
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Dumbbell Lunges
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Deadlift
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Lying Leg Curls
2 sets, 12-15 reps, (rest 60s)
Squeeze and hold at the top for 2 secs. Bring down the weight slowly.
Time between exercises: 60s
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3 sets, 10-15 reps, (rest 30s)
Squeeze and hold at the top for 2 secs
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Calf Raise
3 sets, 10 reps, (rest 45s)
Squeeze and hold at the top for 2 secs
Time between exercises: 60s
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Plank
3 sets, 30-60s, (rest 30s)
Time between exercises: 60s
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3 sets, 30s, (rest 30s)
Time between exercises: 60s
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Tuesday - Push Focus

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Face Pull
2-3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
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Barbell Bench Press
3-4 sets, 8-10 reps, (rest 120s)
Time between exercises: 60s
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Dumbbell Fly On Incline Bench
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
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Bent-Arm Dumbbell Pullover
3 sets, 10 reps, (rest 45s)
Time between exercises: 60s
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Decline Pushup
2 sets, AMAP reps, (rest 60s)
Go slow on your way down and explode back up
Time between exercises: 60s
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3 sets, 8-10 reps, (rest 60s)
Time between exercises: 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.
Time between exercises: 60s
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Rear Delt 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 each other throughout the whole set.
Time between exercises: 60s
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Barbell French Press
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Cable Tricep Extension
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.
Time between exercises: 60s
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Wednesday - Pull Focus

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Pull-up
4-5 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
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Underhand-Grip Lat Pulldown
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Barbell Row
3-4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
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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.
Time between exercises: 60s
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Hyperextension
3 sets, 10-12 reps, (rest 45s)
If bodyweight hyperextension is easy for you, you can do weighted hyperextension.
Time between exercises: 60s
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Barbell Biceps Curl
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Alternating Incline Dumbbell Biceps Curl
3 sets, 10-12 reps, (rest 45s)
Time between exercises: 60s
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Thursday - Leg Focus

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Bodyweight Squat
3-4 sets, 15-20 reps, (rest 30s)
Time between exercises: 60s
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Crossed-Arm Barbell Front Squat
3-4 sets, 8-10 reps, (rest 120s)
Go down at least parallel
Time between exercises: 60s
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Dumbbell Step-Up
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Barbell Romanian Deadlift
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Leg Curl on stability ball
2 sets, 12-15 reps, (rest 60s)
Squeeze and hold at the top for 2 secs. Bring down the weight slowly.
Time between exercises: 60s
Show Alternative Exercises

No media available

3 sets, 15-10 reps, (rest 30s)
Squeeze and hold at the top for 2 secs
Time between exercises: 60s
Show Alternative Exercises

No media available

3 sets, 10 reps, (rest 45s)
Squeeze and hold at the top for 2 secs
Time between exercises: 60s
Show Alternative Exercises
Plank With Feet On Bench
3 sets, 30-60s, (rest 30s)
Time between exercises: 60s
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Kettlebell Turkish Get-Up (Lunge style)
3 sets, 10 reps, (rest 30s)
Time between exercises: 60s
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Friday - Push Focus

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Face Pull
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.
Time between exercises: 60s
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Barbell Incline Bench Press
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
Time between exercises: 60s
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Dumbbell Flyes
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
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Barbell Pullover
3 sets, 10 reps, (rest 45s)
Time between exercises: 60s
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Decline Pushup
2 sets, AMAP reps, (rest 60s)
Go slow on your way down and explode back up
Time between exercises: 60s
Show Alternative Exercises
Standing Neutral Grip Alternating Dumbbell Press
3 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
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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.
Time between exercises: 60s
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.
Time between exercises: 60s
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Standing Low Pulley Overhead Tricep Extension
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Cable Tricep Kickback
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.
Time between exercises: 60s
Show Alternative Exercises

Saturday - Pull Focus

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

Date Created: Fri Oct 15 2021 18:32:02 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 18:32:02 GMT+0000 (Coordinated Universal Time)

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