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6 day split
General
Intermediate
Machine strength
Plan Details
The 6 day split routine by JeroenEngelbertink is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest + Obliques
Est. 61 min
7 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Cable Crunch Kneeling Rotation
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Day 2
Back + Abs
Est. 64 min
7 exercises
Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Day 3
Quads + Calves
Est. 61 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Front Squat
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Hack Calf Raise
4 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 10 Reps
Day 4
Schoulders + Traps + Obliques
Est. 61 min
8 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable Deltoid Raise
2 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Cable Crunch Kneeling Rotation
3 Sets x 10 Reps
Day 5
Arms + Abs
Est. 64 min
10 exercises
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Weighted Bench Dip
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Day 6
Hamstrings + Calves
Est. 60 min
6 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Hack Calf Raise
4 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 10 Reps
