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6 Day Split - Full Body Builder 2.1
General
Intermediate
Machine strength
Plan Details
The 6 Day Split - Full Body Builder 2.1 routine by Peydey is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Work in Progress 6 Day Split that works for my hypertrophy goals and probably yours too. 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] Separating muscle group weekly volume into 3 days for each is scientifically validated to increase hypertrophy, and the spacing has the benefit of quicker recovery, less fatigue, and more energetic workouts. For those who enjoy Body-part Splits for the reason that they hit every muscle group adequately, I'll tell you now that this is ten times better. 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 invigorates athleticism and gets you jacked. 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! Work hard; get hard.
Routine detail
Day 1
Workout 1: Anterior
Est. 59 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Assisted Dip
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 15 Reps
Day 2
Workout 2: Posterior
Est. 70 min
9 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Pull Through
2 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Leverage Machine Shrug
2 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Workout 3: Anterior
Est. 66 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Step-Up
2 Sets x 12 Reps
Machine Assisted Dip
2 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Wrist Roller
2 Sets x 60 Reps
Day 5
Workout 4: Posterior
Est. 69 min
9 exercises
External Rotation Press
2 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Deadlift
2 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Hip Thrust
2 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Workout 5: Anterior
Est. 57 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Military Press
2 Sets x 8 Reps
Cable Incline Fly
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Day 8
Workout 6: Posterior
Est. 57 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable One-Arm Seated Row
2 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 9
Rest
Est. 0 min
0 exercises
This day is empty
