Training

Hardcore 6-Day Training Split

Sharing is caring!

Are you looking for the best way to train your body twice a week but don’t want to do full body or upper-lower body 6 day training splitsplits? Well if you like getting individual focus on each body part but need to train those bad boys twice a week, then we have a serious hardcore workout for you.

Be forewarned, you need to be eating right, getting plenty of sleep each night, and giving your body the chance to recover if you are going to undertake this level of working out. If you skimp out on the proper rest and nutrition you can easily end up overtrained or lacking the proper building blocks to get the most out of this training program.

The Massive Split

This workout includes some variety with A and B workouts. We use both low and medium reps for variety. These workouts should be done in about 45 minutes and if they aren’t then you are resting too long between sets and you will need to pick up the pace!

Day 1 – Chest/Shoulders/Triceps Workout A

  • Incline Dumbbell Press – 2 sets of 6-8 reps
  • Dips – 2 sets of 6-8 reps
  • Hammer Strength Bench Press – 2 sets of 6-8 reps
  • Dumbbell Flyes – 2 sets of 6-8 reps
  • Barbell Shoulder Press – 2 sets of 6-8 reps
  • Triceps Rope Pressdowns – 2 sets of 6-8 reps
  • Barbell Rows – 2 sets of 6-8 reps
  • Dumbbell Triceps Extension – 2 sets of 6-8 reps
  • Dumbbell Side Laterals – 2 sets of 6-8 reps

Day 2 – Legs Workout A

  • Squats – 3 sets of 6-8 reps
  • Stiff-Legged Deadlifts – 2 sets of 6-8 reps
  • Leg Extensions – 2 sets of 6-8 reps
  • Leg Curls – 2 sets of 6-8 reps
  • Smith Machine Lunges – 2 sets of 6-8 reps
  • Standing Calf Raises – 2 sets of 6-8 reps
  • Seated Calf Raises – 2 sets of 6-8 reps

Day 3 – Back/Biceps Workout A

  • Deadlifts – 2 sets of 6-8 reps
  • Dumbbell Rows – 2 sets of 6-8 reps
  • Pull Ups – 2 sets of 6-8 reps
  • Seated Cable Rows – 2 sets of 6-8 reps
  • Hyperextensions – 2 sets of 6-8 reps
  • Barbell Curls – 2 sets of 6-8 reps
  • Incline Dumbbell Curls – 2 sets of 6-8 reps
  • Dumbbell Preacher Curls – 2 sets of 6-8 reps
  • Dumbbell Wrist Curls – 1 sets of 6-8 reps
  • Dumbbell Reverse Wrist Curls – 1 sets of 6-8 reps

Day 4 – Off

Day 5 – Chest/Shoulders/Triceps Workout B

  • Incline Barbell Press – 2 sets of 10-12 reps
  • Dumbbell Pullovers – 2 sets of 10-12 reps
  • Flat Dumbbell Press – 2 sets of 10-12 reps
  • Cable Crossovers – 2 sets of 10-12 reps
  • Seated Dumbbell Press – 2 sets of 10-12 reps
  • EZ Burl Incline Triceps Extension – 2 sets of 10-12 reps
  • Reverse Grip Cable Pressdown – 2 sets of 10-12 reps
  • Cable Side Laterals – 2 sets of 10-12 reps

Day 6 – Legs Workout B

  • Front Squats – 3 sets of 10-12 reps
  • Stiff-Legged Dumbbell Deadlifts – 2 sets of 10-12 reps
  • Leg Extensions – 2 sets of 10-12 reps
  • Leg Curls – 2 sets of 10-12 reps
  • Dumbbell Lunges – 2 sets of 10-12 reps
  • Leg Press Calf Raises – 2 sets of 10-12 reps
  • Hack Squat Calf Raises – 2 sets of 10-12 reps
  • Seated Calf Raises – 2 sets of 10-12 reps

Day 7 – Back/Biceps Workout B

  • Deadlifts – 2 sets of 10-12 reps
  • Reverse Grip Barbell Rows – 2 sets of 10-12 reps
  • Chin-Ups – 2 sets of 10-12 reps
  • Single Arm Dumbbell Rows – 2 sets of 10-12 reps
  • Alternating Dumbbell Curls – 2 sets of 10-12 reps
  • Concentration Curls – 2 sets of 10-12 reps
  • Cable Curls – 2 sets of 10-12 reps
  • Cable Wrist Curls – 1 sets of 10-12 reps
  • Cable Wrist Extensions – 1 sets of 10-12 reps

Sharing is caring!