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a six days plit routine that targets most of the muscle groups of the body twice a week for intermediate lifters
Barbell Squat
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3x8 reps • 80s |
rest: 100s
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Machine Leg Press (Wide Stance)
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3x8 reps • 80s |
rest: 100s
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Calf Press On Leg Press
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3x8 reps • 80s |
rest: 100s
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Machine Leg Extension
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3x8 reps • 80s |
rest: 100s
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Machine Seated Calf Raise
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3x8 reps • 80s |
rest: 100s
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Dumbbell Calf Raise
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3x8 reps • 80s |
rest: 100s
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Barbell Hip Thrust
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3x8 reps • 80s |
rest: 100s
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Machine Hip Abduction
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3x8 reps • 80s |
rest: 100s
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Machine Hip Adduction
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3x8 reps • 80s |
rest: 100s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x8 reps • 80s |
rest: 100s
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Single-Leg Bench Dip
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3x8 reps • 60s |
rest: 100s
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Cable Shoulder Extension
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3x8 reps • 60s |
rest: 100s
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Barbell Reverse Curl
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3x8 reps • 80s |
rest: 100s
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Barbell Wrist Curl (Posterior)
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3x8 reps • 80s |
rest: 100s
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3x8 reps • 80s |
rest: 100s
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Barbell Curl
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3x8 reps • 80s |
rest: 100s
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Dumbbell Incline Curl
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3x8 reps • 80s |
rest: 100s
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Dumbbell Alternating Hammer Curl
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3x8 reps • 80s |
rest: 100s
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Dumbbell Concentration Curl
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3x8 reps • 80s |
rest: 100s
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Dumbbell Incline Bench Press
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3x8 reps • 80s |
rest: 100s
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Dumbbell Bench Press
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3x8 reps • 80s |
rest: 100s
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Machine Fly
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3x8 reps • 80s |
rest: 100s
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Barbell Deadlift
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3x8 reps • 80s |
rest: 100s
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Barbell Incline Bench Row
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3x8 reps • 80s |
rest: 100s
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Machine Seated Row
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4x8 reps • 80s |
rest: 100s
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Barbell Military Press
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3x8 reps • 80s |
rest: 100s
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Dumbbell Lateral Raise
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3x8 reps • 80s |
rest: 100s
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Cable Rope Face Pull
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3x8 reps • 80s |
rest: 100s
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Barbell Hip Thrust
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3x8 reps • 80s |
rest: 100s
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Barbell Glute Bridge
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3x8 reps • 80s |
rest: 100s
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Machine Single-Leg Press
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3x8 reps • 80s |
rest: 100s
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Calf Press On Leg Press
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3x8 reps • 80s |
rest: 100s
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Machine Seated Calf Raise
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3x8 reps • 80s |
rest: 100s
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Dumbbell Calf Raise
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3x8 reps • 80s |
rest: 100s
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Machine Leg Press (Wide Stance)
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3x8 reps • 80s |
rest: 100s
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Machine Leg Extension
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3x8 reps • 80s |
rest: 100s
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Barbell Squat
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3x8 reps • 80s |
rest: 100s
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Barbell Curl
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3x8 reps • 80s |
rest: 100s
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Dumbbell Incline Curl
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3x8 reps • 80s |
rest: 100s
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Dumbbell Concentration Curl
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3x8 reps • 80s |
rest: 100s
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Barbell Reverse Curl
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3x8 reps • 80s |
rest: 100s
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Barbell Wrist Curl (Posterior)
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3x8 reps • 80s |
rest: 100s
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3x8 reps • 80s |
rest: 100s
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Cable Rope Overhead Tricep Extension
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3x8 reps • 80s |
rest: 100s
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Cable Tricep Pushdown (Rope)
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3x8 reps • 80s |
rest: 100s
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Machine Ab Crunch
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3x8 reps • 80s |
rest: 100s
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Bench Weighted Decline Crunch
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3x8 reps • 80s |
rest: 100s
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Weight Plate Russian Twist
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3x8 reps • 80s |
rest: 100s
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Barbell Deadlift
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3x8 reps • 80s |
rest: 100s
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Dumbbell One-Arm Row
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3x8 reps • 80s |
rest: 100s
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Barbell Incline Bench Row
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3x8 reps • 80s |
rest: 100s
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Dumbbell Incline Bench Press
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3x8 reps • 80s |
rest: 100s
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Dumbbell Bench Press
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3x8 reps • 80s |
rest: 100s
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Machine Bench Press
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3x8 reps • 60s |
rest: 100s
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Barbell Military Press
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3x8 reps • 80s |
rest: 100s
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Dumbbell Lateral Raise
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3x8 reps • 80s |
rest: 100s
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Cable Rope Face Pull
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3x8 reps • 80s |
rest: 100s
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