6 Day Retro Muscle Growth Workout
By Steve Shaw
 | Advanced (3+ years) |
 | 70 minutes/day | 6 days/week |
 | Build Muscle |
 | Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Pull up bar, 1 x Dumbbell, Rope Cable Machine, Straight Bar Attachment, EZ Bar, Single Grip Handle Strap, Squat Rack, Machine, Leg Extension Machine, Lying Leg Curl Machine, Seated Calf Raise Machine, Steps, Bodyweight, Dips (Parallel) Bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Landmine, Weight Plate, Vertical Bench, Preacher Curl Bench, 45 Degree Leg Press Machine, Seated Leg Curl Machine Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Monday - Chest and Back Day
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Bench Press | 3 sets | 8-10 reps | 60s | |
| 2.Incline Dumbbell Press | 3 sets | 8-12 reps | 60s | |
| 3.Cable Crossovers (upper chest) | 5 sets | 10-15 reps | 60s | |
| 4.Barbell Deadlift | 3 sets | 6-8 reps | 60s | |
| 5.Wide-Grip Pullup | 5 sets | 15 reps | 60s | |
| 6.One-Arm Bent-Over Dumbbell Row | 3 sets | 10-15 reps | 60s | |
| 7.Barbell Ab Rollout | 3 sets | 8-12 reps | 60s | |
| 8.Hanging Leg Raise | 3 sets | 12-15 reps | 60s | |
Day 2 - Tuesday - Shoulders and Arms Day A
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Seated Dumbbell Shoulder Press | 3 sets | 10-12 reps | 60s | |
| 2.Barbell Upright Row | 3 sets | 10-15 reps | 60s | |
| 3.Rear Delt Raise | 5 sets | 10-15 reps | 60s | |
| 4.Cable Tricep Extension | 4 sets | 10-15 reps | 60s | |
| 5.EZ-Bar Skullcrusher | 4 sets | 10-12 reps | 60s | |
| 6.Barbell Biceps Curl | 4 sets | 8-12 reps | 60s | |
| 7.Cable One Arm Curl | 4 sets | 10-15 reps | 60s | |
Day 3 - Wednesday - Leg Day
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Back Squat | 5 sets | 6-12 reps | 60s | |
| 2.Machine Hack Squat | 3 sets | 10-12 reps | 60s | |
| 3.Leg Extensions | 3 sets | 10-15 reps | 60s | |
| 4.Barbell Good-morning | 3 sets | 8-10 reps | 60s | |
| 5.Lying Leg Curls | 5 sets | 10-15 reps | 60s | |
| 6.Seated Calf Raise Machine | 4 sets | 12-15 reps | 60s | |
| 7.Standing Calf Raises | 4 sets | 12-15 reps | 60s | |
Day 4 - Thursday - Chest and Back Day
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Incline Bench Press | 3 sets | 8-10 reps | 60s | |
| 2.Chest Dips | 3 sets | 10-15 reps | 60s | |
| 3.Dumbbell Flyes | 5 sets | 10-15 reps | 60s | |
| 4.Bent Over Barbell Row | 3 sets | 8-10 reps | 60s | |
| 5.Lat Pulldown | 5 sets | 8-12 reps | 60s | |
| 6.Seated Cable Row | 3 sets | 10-15 reps | 60s | |
| 7.Plank | 3 sets | 60s | 60s | |
| 8.Dumbbell Side Bend | 3 sets | 10-12 reps | 60s | |
Day 5 - Friday - Shoulders and Arms Day B
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 8-10 reps | 60s | |
| 2.Dumbbell Lateral Raise | 5 sets | 10-15 reps | 60s | |
| 3.Single Arm Landmine Press | 3 sets | 10-12 reps | 60s | |
| 4.Seated Barbell Overhead Triceps Extension | 4 sets | 8-10 reps | 60s | |
| 5.Dumbbell One Arm Triceps Extension (on bench) | 4 sets | 10-12 reps | 60s | |
| 6.Seated Dumbbell Biceps Curl | 4 sets | 10-12 reps | 60s | |
| 7.EZ-Bar Preacher Curl | 4 sets | 10-12 reps | 60s | |
Day 6 - Saturday - Leg Day
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.45 Degree Leg Press | 5 sets | 20 reps | 60s | |
| 2.Barbell Walking Lunge | 3 sets | 10-12 reps | 60s | |
| 3.Dumbbell Bulgarian Split Squat | 3 sets | 10-12 reps | 60s | |
| 4.Stiff-Legged Barbell Deadlift | 3 sets | 8-10 reps | 60s | |
| 5.Single Leg Curl | 5 sets | 10-15 reps | 60s | |
| 6.Standing Barbell Calf Raise on Floor | 4 sets | 12-15 reps | 60s | |
| 7.Sled 45 Degree Calf Press | 4 sets | 12-15 reps | 60s | |
Date Created: 4/30/2018, UTC
Last Updated: 7/12/2021, UTC
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