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6-Day Split Routine (Research-Based)
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 6-Day Split Routine (Research-Based) routine by js79 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is an interesting split routine because the program design is based off a 2015 published paper in the International Journal of Sport Nutrition and Exercise Metabolism. This study showed a 4-day split was as good as a 6-day split in terms of training frequency. Results also demonstrated, building lean muscle mass was just as effective working out with less days (4 versus 6-days). With that said - many bodybuilders like to work out 6-days a week. This program is ideal for those high frequency gym goers. This strength workout includes basically the same exact exercises found in the research. All subjects made great gains in only 4-weeks of training. The length of time was actually considered a study limitation, though, so try following this plan 4-days a week for the next 8-weeks for even better results. The study used 1-2 minutes rest between sets and 2-3 minutes between exercises. On the nutrition side - all test subjects were required to consumed 150 grams of protein each day. Baseline & Follow-up Strength Test The study tested for baseline and follow-up strength. Maximal dynamic strength was evaluated using the 1-RM test assessed on a free-weight bench press. The exercise test was preceded by a warm-up set (6–10 repetitions), with approximately 50% of the estimated load to be used as the first attempt for each test. The regular testing procedure was initiated 2 min after warm-up. Stay Strong with Jeft - MICHAEL WOOD CSCS
Routine detail
Mon
Workout 1 chest & triceps
Est. 0 min
23 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Military Press
4 Sets x 12,10,8,6 Reps
EZ Bar French Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Fly
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Crunch
4 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Cable Upright Row (Supine)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Tue
Workout 2: back and biceps
Est. 0 min
16 exercises
Cable V Bar Pulldown
4 Sets x 12,10,8,6 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Step Machine
3 Sets
Wed
Workout 3: legs
Est. 0 min
15 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Oblique Crunch
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Seated Leg Tuck
4 Sets x 20 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Thu
Workout 4: chest & triceps
Est. 0 min
13 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
EZ Bar French Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Fly
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 12,10,8,6 Reps
Barbell Military Press
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Crunch
4 Sets x 20 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Fri
Workout 5: back and biceps
Est. 0 min
17 exercises
Cable V Bar Pulldown
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 12,10,8,6 Reps
Cable Standing Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Sun
Workout 6: legs and shoulders
Est. 0 min
14 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Barbell Military Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Side-Lying Thoracic Rotation
3 Sets x 8 Reps
