(6 Days Workout Split)
Monday: Back and Biceps
Back Exercises
1. Deadlifts (4 sets of 6-8 reps)
Key for overall back thickness and strength. Focus on proper form to protect your
lower back.
2. Pull-Ups/Chin-Ups (4 sets to failure)
Great for lats and biceps; use a weighted belt if necessary.
3. Barbell Rows (3 sets of 8-10 reps)
Builds mid-back and rear delts. Keep your back flat throughout the movement.
4. Lat Pulldown (3 sets of 10-12 reps)
Excellent for targeting the width of your lats.
5. Face Pulls (3 sets of 12-15 reps)
Targets rear delts and improves shoulder stability.
Bicep Exercises
1. Barbell Curls (3 sets of 8-10 reps)
Focus on slow eccentric movement for better muscle engagement.
2. Hammer Curls (3 sets of 10-12 reps)
Targets the brachialis for arm thickness.
3. Incline Dumbbell Curls (3 sets of 12-15 reps)
Full stretch at the bottom for better activation.
Tuesday: Chest and Triceps
Chest Exercises
1. Flat Bench Press (Barbell) (4 sets of 6-8 reps)
Builds overall chest mass.
2. Incline Dumbbell Press (3 sets of 8-10 reps)
Focuses on the upper chest.
3. Chest Dips (3 sets of 10-12 reps)
Bodyweight or weighted for lower chest development.
4. Cable Flys (3 sets of 12-15 reps)
Great for isolating the pecs.
Tricep Exercises
1. Close-Grip Bench Press (3 sets of 8-10 reps)
Targets the triceps while engaging the chest.
2. Overhead Tricep Extension (Dumbbell) (3 sets of 10-12 reps)
Stretches and strengthens the long head of the triceps.
3. Tricep Pushdowns (Cable) (3 sets of 12-15 reps)
Keeps constant tension on the triceps.
Wednesday: Legs and Abs
Leg Exercises
1. Barbell Squats (4 sets of 6-8 reps)
Essential for overall leg strength and size.
2. Romanian Deadlifts (3 sets of 8-10 reps)
Targets hamstrings and glutes.
3. Walking Lunges (3 sets of 12-15 steps per leg)
Great for unilateral leg development and balance.
4. Leg Press (3 sets of 12-15 reps)
Focuses on quads; maintain controlled movements.
5. Standing Calf Raises (4 sets of 15-20 reps)
Builds calves effectively.
Abs Exercises
1. Hanging Leg Raises (3 sets to failure)
Works lower abs and improves core stability.
2. Plank with Shoulder Taps (3 sets of 30-60 seconds)
Strengthens the entire core.
3. Cable Woodchoppers (3 sets of 10-12 reps per side)
Targets obliques for a toned waistline.
Thursday: Shoulders and Biceps
Shoulder Exercises
1. Overhead Barbell Press (4 sets of 6-8 reps)
Builds shoulder mass and strength.
2. Dumbbell Lateral Raises (3 sets of 12-15 reps)
Isolates the lateral delts for width.
3. Rear Delt Flys (Dumbbell) (3 sets of 12-15 reps)
Targets the rear delts for a balanced look.
4. Arnold Press (3 sets of 8-10 reps)
Engages all three heads of the deltoid muscle.
Bicep Exercises
1. EZ Bar Preacher Curl (3 sets of 8-10 reps)
Focuses on the lower portion of the biceps.
2. Zottman Curls (3 sets of 10-12 reps)
Works both the biceps and forearms.
3. Concentration Curls (3 sets of 12-15 reps)
Ensures full focus and isolation on each bicep.
Friday: Chest and Triceps
Follow the same exercises as Tuesday, but consider changing rep ranges or adding drop sets to
provide variety and avoid plateaus.
Saturday: Legs and Abs
Repeat Wednesday’s routine but with slight variations:
Swap Barbell Squats for Front Squats for more quad focus.
Replace Romanian Deadlifts with Sumo Deadlifts to target glutes and inner thighs.
For abs, increase intensity by incorporating:
Weighted Cable Crunches (3 sets of 12-15 reps).
Ab Wheel Rollouts (3 sets of 10-12 reps).
Additional Tips to Add Value:
1. Progressive Overload
Gradually increase the weight, reps, or intensity to consistently challenge your muscles.
2. Recovery
Prioritize sleep (7-8 hours), hydration, and proper nutrition to maximize recovery and
performance.
3. Warm-Up and Mobility
Always warm up with dynamic stretches or light cardio to prevent injuries.
4. Nutrition
Eat a high-protein diet (1.6-2.2g/kg body weight) and track your caloric intake to match
your goals.
5. Rest Between Sets
Strength-focused sets: 2-3 minutes.
Hypertrophy-focused sets: 60-90 seconds.
