2-Split+Full Body, 6d/w
General
Advanced
Barbell
Plan Details
The 2-Split+Full Body, 6d/w routine by traitio is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Body 1
Est. 61 min
6 exercises
Weighted Tricep Dip
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 6 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Day 2
Legs
Est. 47 min
5 exercises
Barbell Squat
3 Sets x 6 Reps
Hack Squat
3 Sets x 6 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Day 3
Upper Body 2
Est. 58 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Day 4
Legs Plyo
Est. 48 min
6 exercises
Barbell Front Squat
3 Sets x 10 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Split Jump
3 Sets x 10 Reps
Barbell Overhead Squat
3 Sets x 10 Reps
Jump Squat
3 Sets x 10 Reps
Day 5
Full Body 1
Est. 41 min
7 exercises
Barbell Hang Clean
3 Sets x 10 Reps
Barbell Squat to Shoulder Press
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Burpee
3 Sets x 10 Reps
Plyo Push-Up
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Day 6
Full Body 2
Est. 49 min
7 exercises
Kettlebell Goblet Squat
3 Sets x 12 Reps
Kettlebell One-Arm Snatch
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Farmers Carry
3 Sets x 10 Reps
Mountain Climber
3 Sets x 10 Reps
Rear Delt dumbbell raise on 45 angle
3 Sets x 12 Reps
