6 day split
General
Intermediate
Machine strength
Plan Details
The 6 day split routine by space_turtle117 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
The 5 Day Muscle Mass Split When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller. Monday : - This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics. Tuesday : - On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles. Wednesday : - Arms days are important on building size and strength through explosive moments and heavy weight. Thursday : - Rest day to prepare for weekend of heavy shoulders/back/chest/arms Friday : - It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look. Saturday : - Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina. Sunday : - Rest This routine is split between 5 days and performed for 5 weeks, each week testing the limits to how much you are able to push yourself to reach new 1RM's. The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing less repetitions with each set. You can also set this routine to either a Day of the Week type of routine or Numerical Day based.
Routine detail
Mon
Arms & Shoulders
Est. 0 min
12 exercises
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Machine Seated Tricep Dip
4 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Step Machine
3 Sets
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Tue
Cardio
Est. 0 min
4 exercises
Stationary Bike
3 Sets
Step Machine
3 Sets
Treadmill Running
3 Sets
Elliptical Training
3 Sets
Wed
Legs
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Thu
Cardio
Est. 0 min
2 exercises
Treadmill Running
1 Set
Stationary Bike
1 Set
Fri
Chest and Back
Est. 0 min
9 exercises
Cable Seated Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Sat
Cardio
Est. 0 min
1 exercise
Step Machine
3 Sets
Sun
Abs
Est. 0 min
10 exercises
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Alternating Heel Touch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Crunch with Hands Overhead
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
