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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
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Cable Crossovers (upper chest)
5 sets, 10 - 15 reps, (rest 60s)
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 6 - 8 reps, (rest 60s)
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Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
5 sets, 15 reps, (rest 60s)
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One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 sets, 10 - 15 reps, (rest 60s)
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Barbell Ab Rollout - On Knees demonstrationPlay Barbell Ab Rollout - On Knees demonstration
3 sets, 8 - 12 reps, (rest 60s)
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Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3 sets, 12 - 15 reps, (rest 60s)
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Tuesday - Shoulders and Arms Day A

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Seated Dumbbell Shoulder Press
3 sets, 10 - 12 reps, (rest 60s)
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Barbell Upright Row
3 sets, 10 - 15 reps, (rest 60s)
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Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
5 sets, 10 - 15 reps, (rest 60s)
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Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
4 sets, 10 - 15 reps, (rest 60s)
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EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
4 sets, 10 - 12 reps, (rest 60s)
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 8 - 12 reps, (rest 60s)
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Cable One Arm Curl demonstrationPlay Cable One Arm Curl demonstration
4 sets, 10 - 15 reps, (rest 60s)
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Wednesday - Leg Day

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
5 sets, 6 - 12 reps, (rest 60s)
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Machine Hack Squat
3 sets, 10 - 12 reps, (rest 60s)
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Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 10 - 15 reps, (rest 60s)
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Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
3 sets, 8 - 10 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
5 sets, 10 - 15 reps, (rest 60s)
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Seated Calf Raise Machine
4 sets, 12 - 15 reps, (rest 60s)
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Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 12 - 15 reps, (rest 60s)
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Thursday - Chest and Back Day

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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
3 sets, 10 - 15 reps, (rest 60s)
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Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
5 sets, 10 - 15 reps, (rest 60s)
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 sets, 8 - 10 reps, (rest 60s)
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
5 sets, 8 - 12 reps, (rest 60s)
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Seated Cable Row
3 sets, 10 - 15 reps, (rest 60s)
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Plank demonstrationPlay Plank demonstration
3 sets, 60s, (rest 60s)
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Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Friday - Shoulders and Arms Day B

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Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8 - 10 reps, (rest 60s)
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Dumbbell Lateral Raise
5 sets, 10 - 15 reps, (rest 60s)
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Single Arm Landmine Press demonstrationPlay Single Arm Landmine Press demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Seated Barbell Overhead Triceps Extension demonstrationPlay Seated Barbell Overhead Triceps Extension demonstration
4 sets, 8 - 10 reps, (rest 60s)
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Dumbbell One Arm Triceps Extension (on bench) demonstrationPlay Dumbbell One Arm Triceps Extension (on bench) demonstration
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Biceps Curl demonstrationPlay Seated Dumbbell Biceps Curl demonstration
4 sets, 10 - 12 reps, (rest 60s)
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EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
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
5 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Barbell Walking Lunge demonstrationPlay Barbell Walking Lunge demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
3 sets, 8 - 10 reps, (rest 60s)
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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
4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
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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