Pierson’s 6 day
General
Intermediate
Machine strength
Plan Details
The Pierson’s 6 day routine by yygrj is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
6 day split
Routine detail
Day 1
Workout 1
Est. 0 min
10 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Flat Bench Fly
3 Sets x 15 Reps
Machine Fly
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Day 2
Workout 2
Est. 0 min
9 exercises
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Lat Pulldown
2 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Dumbbell Spider Curl
2 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Day 3
Workout 3
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Glute extension
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Day 4
Workout 4
Est. 0 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Day 5
Workout 5
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 6
Workout 6
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
