The six day split is a pretty big workout. It is definitely made for those people who have time to get into the gym every week. Those people who are pressed for time will be much better served with half body or full body routines that can absorb additional days off easily. But just because you workout almost every day does not mean that you are hitting body parts more often. This routine is actually built around giving each area plenty of rest between session.
With this split your day off can occur whenever you want or need it to. In fact, you can adjust it each week for variety and to confuse your body. Of course, you can always take off extra days if you need to; this routine isn’t set in stone.
The Six-Day Monster
This program is about going heavy and hard. Calves and Abdominals can be worked as desired. I prefer to work them each twice a week with a few days of rest in between. For abdominals I use a circuit of at least 3 exercises that varies each time around. Calves are done with either low repetitions sets of seated calf raises and standing calf raises or a high rep superset combo of the two.
Always look to use perfect form, slow-controlled reps, and maximum effort and intensity on the final set of each exercise. Use techniques like drop sets or rest-pause to really go to the limit; you have time to recover.
Day 1 – Deadlifts and Hamstrings
These two things are combined because you use a lot of hamstrings when doing deadlifts. The deadlift is a core size and strength exercise that every complete program should use.
- Lying Hamstring Curls – 2 sets of 8 to 12 repetitions – This serves more as a warm-up.
- Deadlifts – 4 sets of 4 to 6 repetitions – Go heavy and hard with good form. Skip the wraps and helpers to build more muscle.
- Single Leg Curls – 3 sets of 12 to 15 repetitions – Mix things up with higher repetitions and focus on the contraction.
- Stiff Legged Deadlifts – 2 sets of 6 to 8 repetitions – Finish things off with a nice stretch. Work off a box for maximum stretch.
Day 2 – Chest
- Incline Dumbbell Presses – 3 sets of 6 to 8 repetitions – Use a 30 degree angle.
- Flat Bench Press – 2 sets of 4 to 6 repetitions.
- Dumbbell Pullovers – 2 sets of 8 to 12 repetitions.
- Dips – 2 sets to exhaustion of 12+ repetitions.
Day 3 – Back
Since we already did deadlifts this day will focus on the upper and outer back with no lower back work.
- Weighted Pull-ups – 3 sets of 6 to 8 repetitions (no weight if you can’t do more than 12).
- Bent Barbell Rows – 3 sets of 4 to 6 repetitions.
- Close Grip Pulldowns – 2 sets of 6 to 8 repetitions.
- Single Dumbbell Rows – 2 sets of 12 to 15 repetitions.
- Dumbbell Shrugs – 2 sets of 10 to 12 repetitions.
Day 4 – Shoulders
- Dumbbell Side Laterals – 3 sets of 8 to 12 repetitions.
- Barbell Military Press – 3 sets of 4 to 6 repetitions.
- Dumbbell Front Rows – 2 sets of 6 to 10 repetitions.
- Rear Laterals – 2 sets of 8 to 12 repetitions – This can be on a machine or with dumbbells.
Day 5 – Quads
- Leg Extensions – 2 sets of 10 to 15 repetitions.
- Leg Press – 3 sets of 8 to 12 repetitions.
- Squats – 3 sets of 6 to 8 repetitions.
- Hack Squats – 2 sets of 6 to 10 repetitions.
Day 6 – Arms
- Barbell Curls – 3 sets of 4 to 6 repetitions.
- Dumbbell Preacher Curls – 2 sets of 6 to 8 repetitions.
- Dumbbell Alternating Curls – 2 sets of 8 to 12 repetitions.
- Dips – 2 sets of 15 repetitions.
- Close Grip Bench Press – 2 sets of 4 to 6 repetitions.
- Triceps Pushdowns – 2 sets of 6 to 10 repetitions.
- Reverse Curls – 2 sets of 6 to 10 repetitions.