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6 Day Retro Muscle Growth Workout

By Steve Shaw

Experience
Advanced (3+ years)
Time
78 minutes/day | 6 days/week
Good for
Build Muscle
Equipment
1 x Dumbbell, 2 x Dumbbell, 45 Degree Leg Press Machine, Barbell, Bodyweight, Crossover Cable Machine, Dips (Parallel) Bar, EZ Bar, Flat Bench, Incline Bench, Landmine, Lat Pulldown Bar, Lat Pulldown Cable Machine, Leg Extension Machine, Lying Leg Curl Machine, Machine, Preacher Curl Bench, Pull up bar, Single D-Handle Attachment, Squat Rack, Vertical Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This 6 day workout is inspired by bodybuilding splits of old to build maximum muscle. Back in the day, it was popular to workout most days of the week, with each day focusing on just one or two muscle groups. While a lot has changed when it comes to popular muscle growth practices since then, there is nothing wrong with this approach if you are trying to add lean muscle mass. This workout is perfect for advanced lifters looking to take an old school approach to muscle growth and give each muscle group ample time and attention. 

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Monday - Chest and Back Day

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
2. Incline Dumbbell Press
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Cable Crossovers (upper chest)▶
3. Cable Crossovers (upper chest)
5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4. Barbell Deadlift
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
5. Wide-Grip Pullup
5 sets, 15 reps, (rest 60s)
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
6. One-Arm Bent-Over Dumbbell Row
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Ab Rollout - On Knees demonstrationPlay Barbell Ab Rollout - On Knees demonstration
7. Barbell Ab Rollout - On Knees
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
8. Hanging Leg Raise
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Tuesday - Shoulders and Arms Day A

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Seated Dumbbell Shoulder Press▶
1. Seated Dumbbell Shoulder Press
3 sets, 10 - 12 reps, (rest 60s)
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Barbell Upright Row▶
2. Barbell Upright Row
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3. Rear Delt Raise
5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
4. Cable Tricep Extension
4 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
5. EZ-Bar Skullcrusher
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
6. Barbell Biceps Curl
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Cable One Arm Curl demonstrationPlay Cable One Arm Curl demonstration
7. Cable One Arm Curl
4 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises

Wednesday - Leg Day

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
5 sets, 6 - 12 reps, (rest 60s)
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Machine Hack Squat▶
2. Machine Hack Squat
3 sets, 10 - 12 reps, (rest 60s)
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Leg Extensions demonstrationPlay Leg Extensions demonstration
3. Leg Extensions
3 sets, 10 - 15 reps, (rest 60s)
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Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
4. Barbell Good-morning
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
5. Lying Leg Curls
5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine▶
6. Seated Calf Raise Machine
4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
7. Standing Calf Raises
4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Thursday - Chest and Back Day

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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
1. Barbell Incline Bench Press
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
2. Chest Dips
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
3. Dumbbell Flyes
5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4. Bent Over Barbell Row
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
5. Lat Pulldown
5 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row▶
6. Seated Cable Row
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
7. Plank
3 sets, 60s, (rest 60s)
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
8. Dumbbell Side Bend
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Friday - Shoulders and Arms Day B

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Standing Barbell Military Press (AKA Overhead Press)▶
1. Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
2. Dumbbell Lateral Raise
5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Single Arm Landmine Press demonstrationPlay Single Arm Landmine Press demonstration
3. Single Arm Landmine Press
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Barbell Overhead Triceps Extension demonstrationPlay Seated Barbell Overhead Triceps Extension demonstration
4. Seated Barbell Overhead Triceps Extension
4 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell One Arm Triceps Extension (on bench) demonstrationPlay Dumbbell One Arm Triceps Extension (on bench) demonstration
5. Dumbbell One Arm Triceps Extension (on bench)
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Biceps Curl demonstrationPlay Seated Dumbbell Biceps Curl demonstration
6. Seated Dumbbell Biceps Curl
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
7. EZ-Bar Preacher Curl
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Saturday - Leg Day

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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
1. 45 Degree Leg Press
5 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Barbell Walking Lunge demonstrationPlay Barbell Walking Lunge demonstration
2. Barbell Walking Lunge
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
3. Dumbbell Bulgarian Split Squat
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4. Stiff-Legged Barbell Deadlift
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Single Leg Curl▶
5. Single Leg Curl
5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Standing Barbell Calf Raise on Floor demonstrationPlay Standing Barbell Calf Raise on Floor demonstration
6. Standing Barbell Calf Raise on Floor
4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Sled 45 Degree Calf Press▶
7. Sled 45 Degree Calf Press
4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/30/2018, EDT


Last Updated: 7/12/2021, EDT

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