6-Day Split - JEFIT

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6-Day Split - JEFIT

6-Day Split banner

6-Day Split

General

Intermediate

None

Plan Details

The 6-Day Split routine by thevolatileone is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Simple, Basic, 6-Day split with ~30 working sets per muscle group. No overly complicated exercises. Can be completed in almost any gym. Should take roughly an hour; add 30 minutes of your-choice cardio to compliment.

Routine detail

Day 1

Chest

Est. 0 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 20,12,10,8,6 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 16,12,10,8,6 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 8,8,8,10,10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 8 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

5 Sets x 8 Reps

Day 2

Triceps

Est. 0 min

6 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 12,10,9,8,8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

5 Sets x 15,15,11,10,10 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

5 Sets x 15,12,12,6,6 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

5 Sets x 15,12,12,10,10 Reps

EZ Bar Incline Tricep Extension Demonstration

EZ Bar Incline Tricep Extension

5 Sets x 15,12,10,6,6 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

5 Sets x 8 Reps

Day 3

Back

Est. 0 min

6 exercises

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

5 Sets x 15 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 12,12,10,8,6 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 12,12,8,8,8 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 12,12,10,10,10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 12,12,6,6,6 Reps

T Bar Row Demonstration

T Bar Row

5 Sets x 12,10,8,6,6 Reps

Day 4

Biceps

Est. 0 min

6 exercises

Barbell Curl Demonstration

Barbell Curl

5 Sets x 12,12,10,8,8 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

5 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

5 Sets x 12,10,8,7,7 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

5 Sets x 12,10,8,8,8 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

5 Sets x 8,8,8,6,6 Reps

Dumbbell Seated Wrist Curl Demonstration

Dumbbell Seated Wrist Curl

5 Sets x 8 Reps

Day 5

Legs

Est. 0 min

7 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 12,10,10,8,8 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

5 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

5 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

5 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 12,10,10,8,6 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

5 Sets x 12,10,10,10,10 Reps

Day 6

Shoulders

Est. 0 min

6 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 12,12,10,8,6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 20,12,12,8,8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 12,10,10,10,10 Reps

Dumbbell Seated Alternating Front Raise Demonstration

Dumbbell Seated Alternating Front Raise

5 Sets x 8 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

5 Sets x 10,10,10,7,7 Reps

Dumbbell Deltoid Raise Demonstration

Dumbbell Deltoid Raise

5 Sets x 8 Reps

Day 7

Est. 0 min

0 exercises

This day is empty