jorgebasilio's 6 Days Split Plan
General
Intermediate
Barbell
Plan Details
The jorgebasilio's 6 Days Split Plan routine by jorgebasilio is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a split plan designed with the help of the Jefit community for maintaining strength as well as for keeping full-body hypertrophy. Each day provides a variety of stimuli for maximum muscle synergy and faster results.
Routine detail
Mon
Biceps, forearms, upper legs
Est. 49 min
8 exercises
Band Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Reverse Spider Curl
3 Sets x 15 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 15 Reps
V-sit Dumbbell Bicep Curl
3 Sets x 15 Reps
Dumbbell Standing Concentration Curl (Arnold Curl)
3 Sets x 15 Reps
Dumbbell Squat to Bicep Curl
3 Sets x 15 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 15 Reps
Isometric Squat
3 Sets
Tue
Chest, triceps, lower legs
Est. 54 min
8 exercises
Dumbbell Pullover
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Bench Push-Up
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Isometric Push-up
3 Sets
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Tricep Push-Up
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Wed
Upper legs, back, glutes
Est. 60 min
8 exercises
Machine Single-Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 15 Reps
Barbell Seated Good Morning
3 Sets x 15 Reps
Ankle Weight Band Reverse Hypertension
3 Sets x 15 Reps
Weight Plate Sissy Squat
3 Sets x 15 Reps
Superman
3 Sets
Thu
Shoulders, chest, traps
Est. 60 min
8 exercises
Band Upright Row
3 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 15 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 15 Reps
Dumbbell Deep Push-Up
3 Sets x 15 Reps
Band Cross-Over
3 Sets x 15 Reps
Dumbbell Incline One-Arm Press
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Fri
Upper legs, glutes, traps
Est. 51 min
8 exercises
Ankle Weight Lying Hip Abduction
3 Sets x 12 Reps
Ankle Weight Standing Hip Adduction
3 Sets x 12 Reps
Ankle Weight Lying Hip Abduction
3 Sets x 12 Reps
Ankle Weight Standing Hip Adduction
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 20 Reps
Barbell Hip Thrust
3 Sets x 20 Reps
Isometric Barbell Glute Bridge
3 Sets
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Fri
Biceps, back, core
Est. 54 min
8 exercises
Barbell Curl (Close Grip)
3 Sets x 20 Reps
Band Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 15 Reps
Barbell Row
3 Sets x 15 Reps
Band Sit-Up
3 Sets x 15 Reps
Plank
3 Sets
Barbell Seated Twist
3 Sets x 15 Reps
Sun
Triceps, chest, shoulders
Est. 57 min
8 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Single Dumbbell Hammer Chest Raise
3 Sets x 15 Reps
Push-Up (Close Hand)
3 Sets x 15 Reps
Dumbbell Deep Push-Up
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Barbell Alternating Press
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Any
Core, cardio: running
Est. 95 min
8 exercises
Band Sit-Up
3 Sets x 15 Reps
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 50 Reps
Tummy (Stomach) Vacuum
3 Sets
Weighted Crunch
2 Sets x 12 Reps
Weight Plate Russian Twist
2 Sets x 12 Reps
Reverse Crunch
2 Sets x 12 Reps
Running
1 Set
