Jefit 6-Day Split Barbell Strength Program
General
Intermediate
Barbell
Plan Details
The Jefit 6-Day Split Barbell Strength Program routine by JefitTeam is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 6-day, intermediate or advanced split training routine. There are one of two options to follow. First, workout three straight days, rest a day and then perform the next three workout. Or you could workout 6 straight days, rest a day and repeat. Your call depending on training history and time availability. Workout Training Schedule Day 1 - Push session (1A) Day 2 - Pull session (1B) Day 3 - Leg & Core session (1C) **Option to take a rest day** Day 4 - Push (2A) Day 5 - Pull (2B) Day 6 - Leg & Core (2C) Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Push (1A)
Est. 31 min
5 exercises
Barbell Bench Press
4 Sets x 12,10,8,8 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,8 Reps
Barbell Overhead Front Raise
4 Sets x 12,10,8,8 Reps
Barbell Upright Row
4 Sets x 12,10,8,8 Reps
Barbell Overhead Tricep Extension
4 Sets x 12,10,8,8 Reps
Day 2
Pull 1B
Est. 27 min
5 exercises
Barbell Bent-Over Row
4 Sets x 12,10,8,8 Reps
Barbell Incline Row (Reverse Grip)
4 Sets x 12,10,8,8 Reps
Barbell Pullover
4 Sets x 12,10,8,8 Reps
Barbell Curl
4 Sets x 12,10,8,8 Reps
Barbell Spider Curl
4 Sets x 12,10,8,8 Reps
Day 3
Legs & Core 1C
Est. 46 min
7 exercises
Barbell Bench Squat
4 Sets x 12,10,8,8 Reps
Barbell Romanian Deadlift
3 Sets x 8,6,6 Reps
Barbell Step-Up
3 Sets x 8,6,6 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Ab Roll
3 Sets x 1 Reps
Air Bike
15 Sets x 2 Reps
Barbell Ab Rollout
10 Sets x 2 Reps
Day 4
Push 2A
Est. 26 min
5 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press (Wide Grip)
3 Sets x 8 Reps
Barbell Round the World Shoulder Stretch
1 Set
Barbell Push Press
5 Sets x 8,8,8,6,6 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Day 5
Pull 2B
Est. 29 min
5 exercises
Barbell One-Arm Row
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Barbell Pullover
4 Sets x 8 Reps
Barbell Curl
4 Sets x 10,10,8,8 Reps
Barbell Curl (Close Grip)
4 Sets x 8 Reps
Day 6
Legs 2C
Est. 21 min
8 exercises
Barbell Glute Bridge
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8,6,6,6 Reps
Barbell Single-Leg Squat
3 Sets x 8,8,4 Reps
Barbell Standing Calf Raise
4 Sets x 15,15,12,12 Reps
Bird Dog
1 Set x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10,8,8 Reps
Air Bike
1 Set x 20 Reps
Plank
1 Set
