A 6-day hypertrophy-focused training split targeting all major muscle groups with progressive overload principles.
- Day 1 — 🏋️ Chest + Triceps
- Day 2 — 🔙 Back + Biceps
- Day 3 — 🦵 Shoulders + Legs
- Day 4 — 🏋️ Chest + Triceps (Variation)
- Day 5 — 🔙 Back + Biceps (Variation)
- Day 6 — 🦵 Shoulders + Legs (Variation)
Focus: Compound pressing strength + tricep isolation. Lead with the barbell bench for max overload.
Sets: 4 | Reps: 6–8 | Rest: 2–3 min
The king of chest exercises. Keep shoulder blades retracted, feet flat on the floor, and control the descent to maximize pec engagement.
Sets: 3 | Reps: 8–10 | Rest: 90 sec
Set the bench to 30–45°. Targets the upper chest. Allow a full stretch at the bottom of each rep.
Sets: 3 | Reps: 12–15 | Rest: 60–90 sec
Chest Dips: Lean forward slightly to shift emphasis to the chest. Cable Fly: Focus on the squeeze at peak contraction.
Sets: 3 | Reps: 10–12 | Rest: 90 sec
Use an EZ-bar or straight bar. Lower the bar to your forehead slowly, keeping elbows tight. Great long-head tricep builder.
Sets: 3 | Reps: 12–15 | Rest: 60 sec
At the bottom of the movement, flare the rope outward to fully contract the lateral head of the tricep.
Sets: 3 | Reps: 12 | Rest: 60 sec
Targets the long head of the tricep. Sit upright, keep elbows close to the head, and lower the dumbbell behind your neck with control.
Focus: Vertical and horizontal pulling patterns for full back development, finished with bicep isolation.
Sets: 4 | Reps: 8–10 | Rest: 2 min
Pull-Ups: Full ROM from dead hang to chin over bar. Lat Pulldown: Drive elbows to hips, lean back slightly. Both prioritize the lats.
Sets: 4 | Reps: 6–8 | Rest: 2–3 min
Hinge to ~45°, brace your core, and row the bar to your lower chest. Keep the back flat and drive elbows back hard.
Sets: 3 | Reps: 10–12 | Rest: 90 sec
Use a neutral-grip handle. Pull to the lower sternum, squeeze the shoulder blades at the end of each rep.
Sets: 3 | Reps: 10 | Rest: 90 sec
Classic mass builder for the biceps. Keep elbows pinned, avoid swinging, and supinate at the top.
Sets: 3 | Reps: 12 | Rest: 60–90 sec
Set the bench to 60°. The incline creates a full stretch on the long head of the bicep at the bottom for maximum growth stimulus.
Sets: 3 | Reps: 12 | Rest: 60 sec
Neutral grip targets the brachialis and brachioradialis for thicker, fuller arms. Curl with control, no swinging.
Focus: Overhead pressing for deltoid size, followed by compound leg work for lower body strength and mass.
Sets: 4 | Reps: 8–10 | Rest: 2 min
Start with dumbbells at ear level. Press overhead without fully locking out. Greater range of motion than barbell pressing.
Sets: 3 | Reps: 15 | Rest: 60 sec
Lead with your elbows, not your hands. Raise to shoulder height with a slight forward lean. The #1 exercise for capped lateral deltoids.
Sets: 3 | Reps: 12 | Rest: 60–90 sec
Use a pec deck machine in reverse or cables. Keep a slight bend in the elbows and focus on pulling the shoulder blades together.
Sets: 4 | Reps: 6–8 | Rest: 2–3 min
The king of lower body exercises. Bar on upper traps, brace hard, squat to depth. Drive through the heels on the way up.
Sets: 3 | Reps: 10 | Rest: 90 sec
Hinge at the hips, push them back, and lower the bar along your shins until you feel a deep hamstring stretch. Drive hips forward to stand.
Sets: 3 | Reps: 12 per leg | Rest: 90 sec
Step forward into a 90° knee angle. Keep your torso upright and drive through the front heel as you step through.
Sets: 4 | Reps: To failure | Rest: 60 sec
Targets the soleus. Keep a full range of motion — a deep stretch at the bottom and a hard squeeze at the top.
Focus: Incline-led chest session with alternate angles to hit the upper chest and long-head tricep from different positions.
Sets: 4 | Reps: 6–8 | Rest: 2–3 min
Primary upper chest developer. Set incline to 30–45°. Control the eccentric, explode on the concentric.
Sets: 3 | Reps: 10 | Rest: 90 sec
Greater stretch than barbell pressing. Bring dumbbells to chest level and press up, turning palms slightly inward at the top.
Sets: 3 | Reps: 15 | Rest: 60 sec
Pure chest isolation. Focus on the mind-muscle connection and squeeze hard at the point of peak contraction.
Sets: 3 | Reps: 8–10 | Rest: 90 sec
Grip shoulder-width on the bar. This shifts emphasis from the chest to the triceps. Keep elbows tucked close throughout.
Sets: 3 | Reps: 12–15 | Rest: 60 sec
Hinge at the hips, upper arm parallel to the floor. Extend fully and hold for 1 second at the top. Squeeze the lateral tricep head.
Sets: 3 | Reps: 12 | Rest: 60 sec
Face away from the cable stack. Grab rope overhead and extend arms forward. Maximally stretches the long head of the tricep.
Focus: Varied row angles and grip widths for full lat, rhomboid, and trap development. Bicep finishers for peak and density.
Sets: 4 | Reps: 8 | Rest: 2 min
Excellent mid-back mass builder. Use a neutral grip for more bicep involvement or overhand for more back emphasis. Drive elbows back hard.
Sets: 3 | Reps: 10 | Rest: 90 sec
Wide grip emphasizes lat width. Initiate with your lats, not your arms — pull the bar to your upper chest and lean back slightly.
Sets: 3 | Reps: 12 | Rest: 90 sec
Eliminates lower back stress and cheating. Lie chest-down on an incline bench and row dumbbells up, retracting the shoulder blades fully.
Sets: 3 | Reps: 12 | Rest: 90 sec
Locks out any cheating and stretches the bicep at the bottom of each rep. Lower slowly for maximum time under tension.
Sets: 3 | Reps: 15 | Rest: 60 sec
Constant tension throughout the ROM unlike free weights. Great for flushing blood into the biceps at the end of a session.
Sets: 3 | Reps: 12 | Rest: 60 sec
Sit and brace your elbow against your inner thigh. Curl and supinate at the top. Excellent for isolating the bicep peak.
Focus: Barbell overhead strength, shoulder isolation dropsets, and single-leg + machine leg work for balanced lower body development.
Sets: 4 | Reps: 6–8 | Rest: 2–3 min
Standing or seated. The barbell OHP is the gold standard for shoulder strength. Brace your core, press overhead in a straight line, and lockout fully.
Sets: 3 | Reps: 12 | Rest: 90 sec
Use a wider grip to reduce shoulder impingement risk. Pull to chin height, leading with elbows. Hits front and lateral delts + upper traps.
Sets: 3 dropsets | Rest: 60–90 sec between sets
Start at a challenging weight for 10–12 reps, immediately drop by 30–40% and continue to failure. Brutal lateral delt pump.
Sets: 3 | Reps: 10 per leg | Rest: 90 sec
Rear foot elevated on a bench. Keep your torso upright. Lower until the front thigh is parallel. Excellent for quad and glute development with a balance challenge.
Sets: 3 | Reps: 12 | Rest: 90 sec
Foot placement dictates emphasis: high = more glutes/hamstrings, low = more quads. Never lock out your knees at the top.
Sets: 3 | Reps: 15 | Rest: 60 sec
Isolates the hamstrings. Curl with a controlled tempo and hold at peak contraction. Point toes slightly for deeper bicep femoris engagement.
Sets: 4 | Reps: To failure | Rest: 60 sec
Targets the gastrocnemius. Full stretch at the bottom is non-negotiable for calf growth. Bodyweight or add load with a barbell or smith machine.
| Day | Session | Primary Muscles |
|---|---|---|
| Monday | 🏋️ Day 1 | Chest + Triceps |
| Tuesday | 🔙 Day 2 | Back + Biceps |
| Wednesday | 🦵 Day 3 | Shoulders + Legs |
| Thursday | 🏋️ Day 4 | Chest + Triceps (Variation) |
| Friday | 🔙 Day 5 | Back + Biceps (Variation) |
| Saturday | 🦵 Day 6 | Shoulders + Legs (Variation) |
| Sunday | 😴 Rest | Recovery |
Progressive Overload — Aim to add weight or reps each week. Track your lifts in a log.
Rest Periods — Compound lifts: 2–3 min. Isolation exercises: 60–90 sec.
Nutrition — Eat in a slight caloric surplus for muscle gain. Hit 0.7–1g protein per pound of bodyweight daily.
Sleep — 7–9 hours per night is when the real growth happens.
Warm-Up — Always do 1–2 warm-up sets before your working sets on the first exercise of each session.
Built for consistency. Train hard, recover harder. 🔥