6 Day Retro Muscle Growth Workout

By mywrkouts.com

Experience

Advanced (3+ years)

Days per week

6 days

Time

78 minutes

Genders

Male

Goals

Build Muscle (Male)

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

Source

myworkouts

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Landmine, Machine, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Advanced (3+ years)

Time

78 minutes

Genders

Male

Days per week

6 days

Goals

Build Muscle (Male)

Description

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Landmine, Machine, Pull up bar

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Chest and Back Day

Day 2: Tuesday - Shoulders and Arms Day A

Day 3: Wednesday - Leg Day

Day 4: Thursday - Chest and Back Day

Day 5: Friday - Shoulders and Arms Day B

Day 6: Saturday - Leg Day

Day 7: Rest

Week 1

Monday - Chest and Back Day

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Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	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 How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	6 - 8 reps	60s
5. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	5 sets	15 reps	60s
6. One-Arm Bent-Over Dumbbell Row Dumbbell Bent Over Single Arm Row by TD Athletes Edge	3 sets	10 - 15 reps	60s
7. Barbell Rollout How To: Barbell Rollout by de Lacey Strength	3 sets	8 - 12 reps	60s
8. Hanging Leg Raise ▶	3 sets	12 - 15 reps	60s

Tuesday - Shoulders and Arms Day A

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Exercise	Sets	Reps	Rest
1. Seated Dumbbell Shoulder Press ▶	3 sets	10 - 12 reps	60s
2. Upright Barbell Row ▶	3 sets	10 - 15 reps	60s
3. Rear Delt Raise Bent Over Rear Delt Raise by BOOST Health TV	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

Wednesday - Leg Day

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Exercise	Sets	Reps	Rest
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	6 - 12 reps	60s
2. Machine Hack Squat ▶	3 sets	10 - 12 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	10 - 15 reps	60s
4. Barbell Good-morning Barbell Good Mornings by [P]Rehab	3 sets	8 - 10 reps	60s
5. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	5 sets	10 - 15 reps	60s
6. Seated Calf Raise Machine ▶	4 sets	12 - 15 reps	60s
7. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	12 - 15 reps	60s

Thursday - Chest and Back Day

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Exercise	Sets	Reps	Rest
1. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	3 sets	8 - 10 reps	60s
2. Chest Dips ▶	3 sets	10 - 15 reps	60s
3. Dumbbell Flys ▶	5 sets	10 - 15 reps	60s
4. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	3 sets	8 - 10 reps	60s
5. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	5 sets	8 - 12 reps	60s
6. Seated Cable Row ▶	3 sets	10 - 15 reps	60s
7. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60s	60s
8. Dumbbell Side Bend ▶	3 sets	10 - 12 reps	60s

Friday - Shoulders and Arms Day B

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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 Landmine Press Progressions by KP Sports Performance	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

Saturday - Leg Day

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Exercise	Sets	Reps	Rest
1. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	5 sets	20 reps	60s
2. Barbell Walking Lunge Barbell Walking Lunges by Avid Fitness	3 sets	10 - 12 reps	60s
3. Dumbbell Bulgarian Split Squat ▶	3 sets	10 - 12 reps	60s
4. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	3 sets	8 - 10 reps	60s
5. Single Leg Curl ▶	5 sets	10 - 15 reps	60s
6. Standing Barbell Calf Raise on Floor Standing Calf Raise BB on Back by THP - Total Health Performance	4 sets	12 - 15 reps	60s
7. Sled 45 Degree Calf Press ▶	4 sets	12 - 15 reps	60s