6-Day Workout Split - JEFIT

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6-Day Workout Split - JEFIT

6-Day Workout Split banner

6-Day Workout Split

AUDIO TIP

General

Advanced

Machine strength

Plan Details

The 6-Day Workout Split routine by TheDroppingBomb is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Mon

Back and Biceps

Est. 97 min

9 exercises

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 15 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 10 Reps

Tue

Legs

Est. 105 min

9 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

4 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 8 Reps

Side Lunge with Platform extension Demonstration

Side Lunge with Platform extension

4 Sets x 12 Reps

Nordic Demonstration

Nordic

5 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 15 Reps

Wed

Chest and Shoulders

Est. 105 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 10 Reps

Thu

Legs

Est. 101 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

ATG Split Squad Demonstration

ATG Split Squad

4 Sets x 8 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 20 Reps

Seated Box Jumps Demonstration

Seated Box Jumps

3 Sets x 8 Reps

Single-Leg Glute Bridge Demonstration

Single-Leg Glute Bridge

3 Sets x 8 Reps

Hip Flexor Demonstration

Hip Flexor

4 Sets x 12 Reps

Tibialis Raise Demonstration

Tibialis Raise

4 Sets x 25 Reps

Soleus Raise Demonstration

Soleus Raise

4 Sets x 25 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 10 Reps

Fri

Back and Biceps

Est. 96 min

10 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 15 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Machine Bicep Curl Demonstration

Machine Bicep Curl

3 Sets x 8 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

3 Sets x 12 Reps

Sat

Chest and Triceps

Est. 92 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Barbell Hang Clean Demonstration

Barbell Hang Clean

4 Sets x 6 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

3 Sets x 99 Reps