6 Day Split - Full Body Builder

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4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

6 Day Split

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]

Weekly Volume for Full Body spread out over Split to create Dynamic Workouts without meeting Fatigue or Overlap.

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 is energizing and invigorates a sense of athleticism.

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!

Workout 1: Anterior 6 exercises, 48 mins

Barbell Bench Press	3x8 reps	rest: 150s
Machine Leg Press	2x8 reps	rest: 150s
Calf Press On Leg Press	3x14 reps	rest: 70s
Barbell Shoulder Press	3x8 reps	rest: 150s
Barbell Wrist Curl (Palms Up)	2x14 reps	rest: 70s
Machine Leg Extension	2x10 reps	rest: 70s

Workout 2: Posterior 5 exercises, 39 mins

Cable Seated Row	3x8 reps	rest: 150s
Barbell Deadlift	3x8 reps	rest: 150s
Barbell Curl	2x10 reps	rest: 90s
Dumbbell Hammer Curl	2x12 reps	rest: 60s
Cable Pull Through	2x10 reps	rest: 80s

Workout 3: Anterior 6 exercises, 49 mins

Barbell Bench Press	3x8 reps	rest: 150s
Machine Leg Press	2x8 reps	rest: 150s
Barbell Shoulder Press	2x8 reps	rest: 150s
Dumbbell Step-Up	2x10 reps	rest: 120s
Machine Deltoid Raise	3x12 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 70s

Workout 4: Posterior 4 exercises, 30 mins

Barbell Bent-Over Row	4x8 reps	rest: 150s
Dumbbell Hammer Curl	2x8 reps	rest: 60s
Machine Leg Curl (Prone)	2x8 reps	rest: 70s
Machine Seated Calf Raise	3x8 reps	rest: 70s

Workout 5: Anterior 5 exercises, 43 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 150s
Cable Incline Fly	2x12 reps	rest: 90s
Dumbbell Walking Lunge	3x10 reps	rest: 150s
Barbell Shoulder Press	2x8 reps	rest: 150s
Barbell Wrist Curl (Palms Up)	2x14 reps	rest: 70s

Workout 6: Posterior 5 exercises, 45 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 150s
Machine Deltoid Raise	3x12 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 150s
Dumbbell Shoulder Shrug	3x12 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 70s