6 Day Split - Full Body Builder 2.0

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RATING: 91 (FROM 13 JEFIT MEMBERS)

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 that works for my hypertrophy goals and probably yours too. 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] Separating muscle group weekly volume into 3 days for each is scientifically validated to increase hypertrophy, and the spacing has the benefit of quicker recovery, less fatigue, and more energetic workouts. For those who enjoy Body-part Splits for the reason that they hit every muscle group adequately, I'll tell you now that this is ten times better. 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 invigorates athleticism and gets you jacked. 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! Work hard; get hard.

Workout 1: Anterior 8 exercises, 58 mins

Barbell Bench Press	3x8 reps	rest: 150s
Machine Leg Press	2x8 reps	rest: 120s
Machine Calf Raise	3x10 reps	rest: 70s
Barbell Shoulder Press	3x8 reps	rest: 150s
Machine Leg Extension	2x10 reps	rest: 70s
Machine Assisted Dip	2x12 reps	rest: 80s
Dumbbell Wrist Curl (Palms Up)	2x15 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	2x15 reps	rest: 60s

Workout 2: Posterior 9 exercises, 1 hr 9 mins

Cable Seated Row	3x8 reps	rest: 150s
Barbell Deadlift	3x8 reps	rest: 150s
EZ Bar Curl	3x10 reps	rest: 90s
Cable Pull Through	2x12 reps	rest: 80s
Cable Lat Pulldown (Wide Grip)	2x12 reps	rest: 90s
Leverage Machine Shrug	2x12 reps	rest: 60s
Parallel Bar Leg Raise	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 60s
Cable Wood Chop	3x12 reps	rest: 60s

Rest 0 exercises, 0 min

Workout 3: Anterior 7 exercises, 1 hr 7 mins

Barbell Bench Press	3x8 reps	rest: 150s
Machine Leg Press	3x8 reps	rest: 150s
Barbell Shoulder Press	3x8 reps	rest: 150s
Dumbbell Step-Up	2x12 reps	rest: 120s
Machine Deltoid Raise	3x12 reps	rest: 60s
Machine Assisted Dip	2x10 reps	rest: 80s
Wrist Roller	2x60 reps	rest: 70s

Workout 4: Posterior 9 exercises, 1 hr 9 mins

	2x12 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 150s
Machine Leg Curl (Prone)	2x8 reps	rest: 90s
Machine Seated Calf Raise	3x12 reps	rest: 70s
EZ Bar Curl	3x8 reps	rest: 80s
Cable Pull Through	3x8 reps	rest: 100s
Parallel Bar Leg Raise	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 60s
Cable Wood Chop	3x12 reps	rest: 60s

Rest 0 exercises, 0 min

Workout 5: Anterior 7 exercises, 56 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 150s
Cable Incline Fly	2x12 reps	rest: 90s
Dumbbell Walking Lunge	3x10 reps	rest: 120s
Barbell Military Press	2x8 reps	rest: 120s
Cable Rope Overhead Tricep Extension	2x12 reps	rest: 80s
Dumbbell Wrist Curl (Palms Up)	3x15 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x15 reps	rest: 60s

Workout 6: Posterior 7 exercises, 58 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 150s
Machine Deltoid Raise	3x12 reps	rest: 60s
Cable One-Arm Seated Row	2x12 reps	rest: 85s
Barbell Deadlift	3x8 reps	rest: 150s
Leverage Machine Shrug	3x12 reps	rest: 70s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 70s
Machine Calf Raise	3x10 reps	rest: 70s