💪 6-Day Workout Split

Low Volume - High Recovery Structure

🎯 Program Overview

This 6-day workout split is designed with a low volume, high recovery approach. Each muscle group is trained twice per week with strategic variations to promote muscle growth while allowing adequate recovery time.

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)

Day 1 - Chest + Triceps

  • Incline Dumbbell Press
    3 sets × 8-10 reps Primary chest movement for upper pec development
  • Flat Machine Chest Press
    2 sets × 10-12 reps Controlled movement for middle chest
  • Cable Flys (High to Low)
    2 sets × 12-15 reps Isolation movement for chest definition
  • Overhead Cable Triceps Extension
    3 sets × 12 reps Long head triceps focus
  • Rope Pushdown
    2 sets × 15 reps Lateral and medial head emphasis
  • Close-Grip Push-Ups (Slow)
    1-2 sets to burn Bodyweight finisher for triceps

Day 2 - Back + Biceps

  • Lat Pulldown (Neutral or Wide)
    3 sets × 10 reps Primary back width builder
  • Seated Machine Row
    2 sets × 10-12 reps Mid-back thickness and rhomboids
  • Straight-Arm Pulldown
    2 sets × 15 reps Lat isolation and mind-muscle connection
  • Incline DB Curl
    2 sets × 10 reps Long head biceps stretch
  • Preacher Curl (Machine/Dumbbell/Cable)
    2 sets × 12 reps Peak contraction and short head focus
  • Hammer Curl (Light)
    1 set × 15 reps Brachialis and forearm development

Day 3 - Shoulders + Legs

  • Seated DB Overhead Press
    3 sets × 8 reps Primary shoulder mass builder
  • Cable Lateral Raises
    2 sets × 15 reps Medial deltoid isolation
  • Rear Delt Fly (Pec Deck/Dumbbell/Cable)
    2 sets × 12 reps Posterior deltoid development
  • Leg Press (Light/Moderate)
    3 sets × 12 reps Quad and glute development
  • Leg Curl (Seated or Lying)
    2 sets × 15 reps Hamstring isolation
  • Calf Raises (Machine)
    2 sets × 20 reps Calf muscle development

Day 4 - Chest + Triceps (Variation)

  • Machine Incline Press
    3 sets × 10 reps Upper chest with controlled movement
  • Pec Deck (Squeeze-Focused)
    2 sets × 12 reps Inner chest and peak contraction
  • Dips or Assisted Dips
    2 sets × 10 reps Lower chest and triceps compound
  • Skull Crushers (EZ Bar)
    2 sets × 12 reps Long head triceps stretch
  • Single-Arm Cable Kickback
    2 sets × 15 reps Triceps isolation and definition
  • Triceps Stretch (Static)
    30 secs each side Recovery and flexibility

Day 5 - Back + Biceps (Variation)

  • Chest-Supported Row
    3 sets × 10 reps Upper back thickness
  • Pull-Down with Supinated Grip
    2 sets × 10-12 reps Lower lats and biceps recruitment
  • One-Arm Cable Row
    2 sets × 12 reps Unilateral back development
  • Barbell or Cable Curl
    2 sets × 10 reps Overall biceps mass
  • Concentration Curl
    2 sets × 12-15 reps Peak contraction and isolation
  • Wrist Curls (Optional)
    2 sets × 20 reps Forearm strength and endurance

Day 6 - Shoulders + Legs (Variation)

  • Barbell Overhead Press (Light)
    3 sets × 10 reps Core stability and shoulder strength
  • Dumbbell Lateral Raise Dropset
    2 rounds Intensity technique for deltoids
  • Rear Delt Row (Controlled and Paused)
    2 sets × 15 reps Posterior deltoid emphasis
  • Bodyweight Step-Ups or Leg Extensions
    2 sets × 15 reps Functional leg strength
  • SLDL (Stiff Leg Deadlift)
    2 sets × 12 reps Hamstring and glute development
  • Standing Calf Raise
    2 sets × 25 reps Gastrocnemius development

Day 7 - Rest / Active Recovery

Active Recovery Options:
  • Light walking (20-30 minutes)
  • Gentle stretching routine
  • Foam rolling session
  • Yoga or mobility work
  • Complete rest (recommended)

📋 Training Instructions & Guidelines

  • Rest Between Sets: 45-90 seconds for isolation exercises, 90-120 seconds for compound movements
  • Progressive Overload: Increase weight when you can complete all sets with perfect form at the upper rep range
  • Form First: Always prioritize proper form over heavy weight
  • Warm-Up: 5-10 minutes of light cardio and dynamic stretching before each session
  • Cool-Down: 5-10 minutes of static stretching focusing on trained muscles
  • Hydration: Drink water throughout your workout
  • Recovery: Ensure 7-9 hours of quality sleep for optimal muscle recovery
  • Nutrition: Consume adequate protein (0.8-1g per lb bodyweight) and maintain a balanced diet
  • Listen to Your Body: Take an extra rest day if feeling overly fatigued or sore
📝 Program Notes: This program is designed for intermediate trainees. Beginners should start with 2-3 exercises per muscle group. Advanced trainees can add 1-2 additional exercises per session. Adjust weights and rep ranges based on your individual capacity and goals.