6X6 Six Day Split - BLS Home Gym Program
General
Intermediate
Machine strength
Plan Details
The 6X6 Six Day Split - BLS Home Gym Program routine by PapaRob is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Bigger, Leaner, Stronger, as interpreted by PapaRob and using home gym EQUIPMENT: Stack Weight Multifunction Machine, Dumbbells, Gravity (Dip Station, Exercise Ball, TRX), with elliptical and treadmill machines for low impact cardio. METHODOLOGY: Follows Mike Matthews BLS principles along with personal experience of what has worked for me for these last 50+ years as a freelance personal trainer. DIFFICULTY LEVEL: This is not an assigned difficulty routine, but it can be adapted from beginner to advanced and from bulking to cutting based on personal adjustment for weight and reps. Higher Reps, Lower Weight yields cutting; Lower Reps, Higher Weight yields bulking CARDIO: Select one Cardio per day and schedule at least 6hrs before or after your weight routine that day. I like to use the target heart rate training method and low impact for cardio. Some may prefer a favorite HIIT routine or other substitute. Please message me and share how this routing works for you. Cheers. KETWORDS: Powerline, Body-Solid, Marcy, AMark, Gold’s, Weider, Powerline, XR 55, XR55, Inspire, BodyCraft, Cap Strength, Bodycraft, ironcompany.com, GLX, Inflight, Ader, goplus, Cable, Smith, Bowflex, Dumbbells, Dip, bands
Routine detail
Day 1
Chest
Est. 97 min
9 exercises
Dip
6 Sets x 6 Reps
Cable One-Arm Fly (Stability Ball)
6 Sets x 6 Reps
Cable One-Arm Fly (Stability Ball)
6 Sets x 6 Reps
Dumbbell Incline Bench Press
6 Sets x 6 Reps
Machine Inner Chest Press
6 Sets x 6 Reps
Machine Fly
6 Sets x 6 Reps
Leverage Decline Chest Press
6 Sets x 6 Reps
Dumbbell Incline Bench Press
6 Sets x 6 Reps
Dumbbell Incline Bench Press (Hammer Grip)
6 Sets x 6 Reps
Day 2
Legs
Est. 104 min
10 exercises
Dumbbell Squat
6 Sets x 6 Reps
Machine Leg Extension
6 Sets x 6 Reps
Cable Calf Raise
6 Sets x 6 Reps
Cable Pull Through
6 Sets x 6 Reps
Dumbbell Walking Lunge
6 Sets x 6 Reps
Dumbbell Plie Squat
6 Sets x 6 Reps
Cable Hip Abduction
6 Sets x 6 Reps
Cable Hip Abduction
6 Sets x 6 Reps
Cable Standing Leg Curl
6 Sets x 6 Reps
Cable Standing Leg Curl
6 Sets x 6 Reps
Day 3
Back (100 reps = to failure)
Est. 134 min
11 exercises
Dumbbell Deadlift
6 Sets x 6 Reps
Cable Rope Lat Pulldown
6 Sets x 6 Reps
Pull-Up
3 Sets x 100 Reps
Cable Seated Row
6 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 6 Reps
Stability Ball Back Extension
6 Sets x 6 Reps
Dumbbell Bent-Over Row
6 Sets x 6 Reps
Dumbbell One-Arm Row (Stability Ball)
6 Sets x 6 Reps
Dumbbell One-Arm Row (Stability Ball)
6 Sets x 6 Reps
Cable Upper Row
6 Sets x 6 Reps
Cable Incline Pulldown (Supine)
5 Sets x 5 Reps
Day 4
Shoulders
Est. 115 min
11 exercises
Dumbbell Shoulder Shrug
6 Sets x 6 Reps
Dumbbell Upright Row
6 Sets x 6 Reps
Dumbbell Shoulder Press
6 Sets x 6 Reps
Cable Seated Row to Neck
6 Sets x 6 Reps
Dumbbell Lateral Raise
6 Sets x 6 Reps
Dumbbell Bent-Over Raise
6 Sets x 6 Reps
Dumbbell One-Arm Front Raise
6 Sets x 6 Reps
Dumbbell Shoulder Press (Stability Ball)
6 Sets x 6 Reps
Cable Incline Pulldown (Supine)
6 Sets x 6 Reps
Dumbbell Alternating Reverse Fly (Prone)
6 Sets x 6 Reps
Dumbbell Seated Shoulder Press
6 Sets x 6 Reps
Day 5
Arms (100 reps = to failure)
Est. 136 min
9 exercises
Dumbbell Seated Tricep Press
6 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
6 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
6 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 6 Reps
Dumbbell Concentration Curl
6 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 100 Reps
Dumbbell Reverse Spider Curl
6 Sets x 6 Reps
Dip
3 Sets x 100 Reps
Day 6
Core (100 reps = to failure)
Est. 190 min
9 exercises
Hanging Leg Raise
3 Sets x 100 Reps
Cable Seated Crunch
6 Sets x 6 Reps
Hanging Knee Raise
3 Sets x 100 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 100 Reps
Decline Bench Weighted Twist
6 Sets x 6 Reps
Decline Bench Rotational Sit-Up
3 Sets x 100 Reps
V-Up
3 Sets x 100 Reps
Parallel Bar Hip Flexion
3 Sets x 100 Reps
Air Bike
3 Sets x 100 Reps
Day 7
Cardio Elliptical (lift time+/-6hrs min) THR 111
Est. 32 min
1 exercise
Elliptical Training
1 Set
Day 8
Cardio Walking Treadmill (lift time+/-6hrs min) THR 111
Est. 32 min
1 exercise
Walking
1 Set
Day 9
Cardio Stationary Bike (lift time+/-6hrs min) THR 111
Est. 32 min
1 exercise
Stationary Bike
1 Set
Day 10
Cardio Tai Cheng (lift time+/-6hrs min) THR 111
Est. 47 min
1 exercise
Yoga
1 Set
