Anyone have any 6-day splits/training programs that they are currently using or recommend? I’m currently doing a 6-day split that is Push on Monday/Thursday, Legs on Tuesday/Friday, Pull on Wednesday/Saturday, with Sundays off. However, I don’t really have a set routine of exercises that I do beyond the main ones (squat, bench, deadlift). I’m starting a lean bulk on Monday and just wanted to switch it up a bit and maybe start following a more strict lifting program to ensure I’m adding a good amount of muscle rather than fat. I’m pretty good at tracking macros, just want to make sure I’m dialed in on my gym routine.
Push (Chest/Triceps/Shoulders):
Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12
Pull (Back/Biceps):
Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12
Legs (Quad/Ham/Calves):
Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12
I usually do either P/P/L [REST] P/P/L or P/P/L/P/P/L[Rest]
2 Likes
Very much appreciated my dude! I think I’ll give this a go!
I am to old for a 6 day split…LOL
Any thoughts on training early in the morning on an empty stomach when doing a lean bulk? I like to workout before work and usually don’t eat anything beforehand, just preworkout and some BCAAs during the workout. I definitely make sure to get a protein shake in almost immediately post workout though.
When I’m doing P/P/L, I just give up on keeping it oriented to calendar weeks and do P/P/L/R → Repeat