6 Day Split - Full Body Builder 2.1
Shared By : Peydey
Frequency : 6 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 4 / 548

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Description

Work in Progress

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.

Day 1 Workout 1: Anterior
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 150 sec 8 3 Progress Chart

Upper Legs

Leg Press Leg Press 120 sec 8 2 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 150 sec 8 3 Progress Chart

Triceps

Machine Assisted Dip Machine Assisted Dip 80 sec 12 2 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 70 sec 10 2 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 70 sec 10 3 Progress Chart

Forearms

Dumbbell Palms Up Wrist Curl Over A Bench Dumbbell Palms Up Wrist Curl Over A Bench 60 sec 15 2 Progress Chart

Forearms

Dumbbell Palms Down Wrist Curl Over A Bench Dumbbell Palms Down Wrist Curl Over A Bench 60 sec 15 2 Progress Chart
Day 2 Workout 2: Posterior
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Bent Over Row Barbell Bent Over Row 150 sec 8 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 150 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 90 sec 10 2 Progress Chart

Glutes

Cable Pull Through Cable Pull Through 80 sec 12 2 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 90 sec 10 3 Progress Chart

Shoulders

Leverage Shrug Leverage Shrug 60 sec 12 2 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 60 sec 10 3 Progress Chart

Abs

Cable Kneeling Pulldown Cable Kneeling Pulldown 60 sec 12 3 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 60 sec 12 3 Progress Chart
Day 3 Rest
Day 4 Workout 3: Anterior
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 150 sec 8 3 Progress Chart

Upper Legs

Leg Press Leg Press 150 sec 8 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 150 sec 8 3 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 80 sec 12 2 Progress Chart

Triceps

Machine Assisted Dip Machine Assisted Dip 80 sec 10 2 Progress Chart

Shoulders

Machine Deltoid Raise Machine Deltoid Raise 60 sec 12 3 Progress Chart

Forearms

Wrist Roller Wrist Roller 70 sec 60 2 Progress Chart
Day 5 Workout 4: Posterior
Muscle Exercise Name Timer Reps Sets Track

Shoulders

External Rotation Press 60 sec 12 2 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 150 sec 8 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 120 sec 10 2 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 80 sec 8 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 75 sec 12 2 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 70 sec 12 3 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 60 sec 10 3 Progress Chart

Abs

Cable Kneeling Pulldown Cable Kneeling Pulldown 60 sec 12 3 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 60 sec 12 3 Progress Chart
Day 6 Rest
Day 7 Workout 5: Anterior
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 150 sec 8 3 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 120 sec 10 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 120 sec 8 2 Progress Chart

Chest

Cable Incline Fly Cable Incline Fly 90 sec 12 2 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 80 sec 12 2 Progress Chart

Forearms

Dumbbell Palms Up Wrist Curl Over A Bench Dumbbell Palms Up Wrist Curl Over A Bench 60 sec 15 3 Progress Chart

Forearms

Dumbbell Palms Down Wrist Curl Over A Bench Dumbbell Palms Down Wrist Curl Over A Bench 60 sec 15 3 Progress Chart
Day 8 Workout 6: Posterior
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 120 sec 8 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 150 sec 8 3 Progress Chart

Back

Cable One Arm Seated Row Cable One Arm Seated Row 85 sec 12 2 Progress Chart

Shoulders

Machine Deltoid Raise Machine Deltoid Raise 60 sec 12 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 70 sec 10 3 Progress Chart

Shoulders

Leverage Shrug Leverage Shrug 70 sec 12 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 70 sec 10 3 Progress Chart
Day 9 Rest