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6 Day Split - Full Body Builder
General
Intermediate
Machine strength
Plan Details
The 6 Day Split - Full Body Builder routine by peydey is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
6 Day Split 2 Days ON & 1 Days OFF -- Averaging approximately 5 days per week Ex[Mon/Tues ON. Wed OFF. Thur/Fri ON. Sat OFF. Sun/Mon ON] Weekly Volume for Full Body spread out over Split to create Dynamic Workouts without meeting Fatigue or Overlap. This is for those who have a daily time-slot 5 days a week to exercise and don't want to spend excessive time in the gym. Spreading workouts over 6 working days allows for shorter workouts while ensuring adequate volume for all muscles. Hitting both upper and lower musculature during workouts is energizing and invigorates a sense of athleticism. Because the days are alternating, if you have a preference to hit Posterior days before Anterior days in the working block, then feel free to make that change! Most importantly.. have fun with this, push yourself, and stay safe!
Routine detail
Day 1
Workout 1: Anterior
Est. 49 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 14 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
2 Sets x 14 Reps
Machine Leg Extension
2 Sets x 10 Reps
Day 2
Workout 2: Posterior
Est. 40 min
5 exercises
Cable Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Curl
2 Sets x 10 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Cable Pull Through
2 Sets x 10 Reps
Day 3
Workout 3: Anterior
Est. 49 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Barbell Shoulder Press
2 Sets x 8 Reps
Dumbbell Step-Up
2 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Day 4
Workout 4: Posterior
Est. 31 min
4 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 5
Workout 5: Anterior
Est. 44 min
5 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Incline Fly
2 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Shoulder Press
2 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
2 Sets x 14 Reps
Day 6
Workout 6: Posterior
Est. 46 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
