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6 day split
Sport
Intermediate
None
Plan Details
The 6 day split routine by perttu.oravasaari is a 9 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
3 parts for s year including stretching and desperate core 4*45 sets lower weight 4 months 4*15 sets medium weights 4 months 4*5 sets heavyweights 4 months
Routine detail
Mon
Workout Day #1
Est. 44 min
5 exercises
Bench Dip
5 Sets x 8 Reps
Dumbbell Deep Push-Up
5 Sets x 8 Reps
Barbell Overhead Tricep Extension
4 Sets x 8 Reps
Barbell Pullover
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Tue
Workout Day #2
Est. 41 min
5 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Wed
Workout Day #3
Est. 42 min
5 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
4 Sets x 8 Reps
Thu
Workout Day #4
Est. 40 min
5 exercises
Bench Dip
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Barbell Pullover
4 Sets x 8 Reps
Barbell Overhead Tricep Extension
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Fri
Workout Day #5
Est. 41 min
5 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Sat
Workout Day #6
Est. 42 min
5 exercises
Barbell Front Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Calf Raise
4 Sets x 8 Reps
Sun
New Day
Est. 0 min
0 exercises
This day is empty
Any
Max
Est. 53 min
8 exercises
Barbell Pullover
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Any
trisep pullup & bench
Est. 40 min
5 exercises
Pull-Up
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
