6-Day Workout Split Overview:

Day 1 – Shoulders & Core + Chest & Triceps

Day 2 – Back & Biceps + Shoulders & Core

Day 3 – Legs & Core + Shoulders

Day 4 – Shoulders & Core + Chest & Triceps

Day 5 – Back & Biceps + Shoulders & Core

Day 6 – Legs & Core + Shoulders

Day 7 – Rest or Active Recovery

Day 1: Shoulders & Core + Chest & Triceps

Shoulders & Core (Primary Focus)
Overhead Barbell Press – 4 sets of 8-12 reps

Lateral Raises (Dumbbell or Cable) – 4 sets of 12-15 reps

Reverse Pec Deck (Rear Delt Flyes) – 3 sets of 12-15 reps

Plank to Push-Up – 3 sets of 12 reps

Russian Twists (weighted) – 3 sets of 20 twists (10 each side)

Chest & Triceps

Barbell Bench Press – 4 sets of 6-10 reps

Incline Dumbbell Press – 4 sets of 8-10 reps

Chest Dips – 3 sets of 8-12 reps

Tricep Rope Pushdowns – 4 sets of 12-15 reps

Skull Crushers – 3 sets of 10-12 reps

Day 2: Back & Biceps + Shoulders & Core

Back & Biceps
Pull-Ups (or Assisted) – 4 sets of 6-10 reps

Barbell Rows – 4 sets of 8-10 reps

Lat Pulldowns (Wide Grip) – 4 sets of 8-12 reps

Single-Arm Dumbbell Rows – 4 sets of 10 reps per arm

Barbell Curls – 4 sets of 10-12 reps

Shoulders & Core (Secondary Focus)

Arnold Press – 4 sets of 8-12 reps

Front Raises (Dumbbell or Barbell) – 3 sets of 12-15 reps

Cable Face Pulls – 4 sets of 12-15 reps

Hanging Leg Raises – 4 sets of 12-15 reps

Cable Woodchoppers – 3 sets of 12-15 reps per side

Day 3: Legs & Core + Shoulders

Legs
Barbell Squats – 4 sets of 6-8 reps

Romanian Deadlifts (RDL) – 4 sets of 8-10 reps

Walking Lunges (with Dumbbells) – 4 sets of 12-15 reps per leg

Leg Press – 4 sets of 8-12 reps

Leg Curls (Machine) – 4 sets of 12-15 reps

Core & Shoulders (Secondary Focus)

Dumbbell Shoulder Press – 4 sets of 8-12 reps

Lateral Raises (Cable or Dumbbell) – 4 sets of 12-15 reps

Seated Shoulder Press (Machine or Dumbbell) – 3 sets of 10-12 reps

Decline Sit-Ups – 4 sets of 15-20 reps

Plank – 3 sets, hold for 60 seconds

Day 4: Shoulders & Core + Chest & Triceps

Shoulders & Core (Primary Focus)
Seated Barbell Press – 4 sets of 8-12 reps

Dumbbell Lateral Raises – 4 sets of 12-15 reps

Reverse Pec Deck (Rear Delt Flyes) – 3 sets of 12-15 reps

Russian Twists (weighted) – 3 sets of 20 twists (10 each side)

Dragon Flags – 3 sets of 6-8 reps

Chest & Triceps

Incline Barbell Bench Press – 4 sets of 6-8 reps

Chest Dips (weighted if possible) – 4 sets of 8-12 reps

Cable Chest Flys – 3 sets of 12-15 reps

Tricep Kickbacks (Dumbbell or Cable) – 4 sets of 12-15 reps

Overhead Tricep Extension (Dumbbell or Cable) – 3 sets of 10-12 reps

Day 5: Back & Biceps + Shoulders & Core

Back & Biceps
Deadlifts – 4 sets of 5-7 reps

Pull-Ups (or Assisted) – 4 sets of 6-10 reps

T-Bar Rows – 4 sets of 8-10 reps

Hammer Curls – 4 sets of 12 reps

EZ Bar Curl – 3 sets of 10-12 reps

Shoulders & Core (Secondary Focus)

Standing Military Press – 4 sets of 8-12 reps

Lateral Raises (Cable or Dumbbell) – 4 sets of 12-15 reps

Cable Rear Delt Flyes – 3 sets of 12-15 reps

Ab Rollouts (wheel) – 3 sets of 10-12 reps

Plank – 3 sets, hold for 60 seconds

Day 6: Legs & Core + Shoulders

Legs
Barbell Squats – 4 sets of 6-8 reps

Leg Press – 4 sets of 8-12 reps

Bulgarian Split Squats – 3 sets of 8-12 reps per leg

Leg Extensions (Machine) – 4 sets of 12-15 reps

Seated Calf Raises – 4 sets of 12-15 reps

Core & Shoulders (Secondary Focus)

Dumbbell Shoulder Press – 4 sets of 8-12 reps

Lateral Raises (Dumbbell or Cable) – 4 sets of 12-15 reps

Front Raises (Dumbbell or Cable) – 3 sets of 12-15 reps

Hanging Leg Raises – 4 sets of 12-15 reps

Side Planks – 3 sets, hold for 45-60 seconds per side

Day 7: Rest or Active Recovery

Active Recovery: Light cardio (walking, swimming, cycling) or stretching/yoga.

You could also use this day for foam rolling or deep tissue massages to aid recovery.

Key Considerations:
Progressive Overload: Gradually increase the weight or reps every 1-2 weeks to ensure you're constantly challenging your muscles for growth.

Core & Shoulders Priority: You’re hitting your core and shoulders with each workout, so make sure to prioritize good form to avoid fatigue or injury.

Recovery: Make sure you're getting enough rest and nutrition (especially protein and calories) to support this high-frequency routine.

This split ensures that every body part gets trained twice a week while still allowing you to focus on your shoulders and core daily. If you need any modifications or have specific preferences, feel free to ask!
Day 1: Shoulders & Core + Chest & Triceps
1. Overhead Barbell Press
Form:

Start with your feet shoulder-width apart and the barbell at shoulder height.

Grip the bar slightly wider than shoulder-width and press the bar overhead in a straight line.

Keep your core tight, and do not arch your back. Think about "pushing your head through the hole" as you press the bar overhead.

Lower the bar with control, stopping just before it touches your shoulders.

2. Lateral Raises (Dumbbell or Cable)

Form:

Stand tall with a dumbbell in each hand, palms facing inward.

Raise your arms out to the sides until they’re at shoulder level (not above).

Keep a slight bend in your elbows, and control the movement on both the way up and down. Avoid swinging your body or using momentum.

Focus on lifting with your shoulders, not your hands.

3. Reverse Pec Deck (Rear Delt Flyes)

Form:

Sit down on the machine and set the handles so they’re at chest height.

Grab the handles with both hands, keeping a slight bend in your elbows.

Push your chest forward slightly and then pull the handles back, squeezing your shoulder blades together.

Keep your arms slightly bent throughout the movement, and avoid using momentum.

Day 2: Back & Biceps + Shoulders & Core

1. Pull-Ups
Form:

Grip the bar with your hands slightly wider than shoulder-width, palms facing away from you (overhand grip).

Engage your shoulders and core, pulling yourself up until your chin is above the bar.

Lower yourself back down with control—don’t let your body drop too quickly.

Focus on pulling with your back muscles, not just your arms.

2. Barbell Rows
Form:

Stand with feet hip-width apart and bend your knees slightly.

Hold the barbell with an overhand grip, keeping your torso at about a 45-degree angle to the floor.

Pull the barbell toward your waist, squeezing your shoulder blades together at the top.

Lower the bar back down with control. Keep your back flat and avoid rounding your spine.

3. Lat Pulldowns
Form:

Sit down at the machine, adjusting the knees so they’re snug under the pad.

Grip the bar wider than shoulder-width, palms facing forward.

Pull the bar down towards your chest, leading with your elbows.

Slowly let the bar return to the top, resisting gravity as much as possible. Don’t lean back too much or jerk the weight.

Day 3: Legs & Core + Shoulders

1. Barbell Squats
Form:

Stand with your feet slightly wider than shoulder-width apart, with the barbell resting comfortably on your upper traps (not your neck).

Keep your chest up and your back straight as you squat down, pushing your hips back and bending your knees.

Go as low as you can while keeping your back neutral. Ideally, your thighs should be parallel to the floor or lower.

Push through your heels to stand back up, driving your hips forward at the top.

2. Romanian Deadlifts (RDL)

Form:

Start with the barbell in front of your thighs, feet hip-width apart.

With a slight bend in your knees, hinge at your hips and lower the bar down in front of your legs, keeping the bar as close to your body as possible.

Lower the bar until you feel a stretch in your hamstrings (usually around mid-shin), then return to the standing position by driving your hips forward.

Keep your back straight and core engaged. Focus on hinging, not squatting.

3. Walking Lunges (with Dumbbells)

Form:

Stand tall holding dumbbells at your sides.

Take a large step forward with one leg and lower your hips until both knees are at about 90 degrees.

Push off with your front foot to step forward with the other leg.

Continue walking forward in a controlled manner, keeping your torso upright and core engaged.

Day 4: Shoulders & Core + Chest & Triceps

1. Seated Barbell Press
Form:

Sit on a bench with back support, holding a barbell at shoulder height.

Press the bar overhead until your arms are fully extended, keeping your core tight.

Slowly lower the bar back down to shoulder height, maintaining a stable position. Avoid arching your lower back.

2. Dumbbell Lateral Raises

Form:

Stand with a dumbbell in each hand by your sides, palms facing inward.

Lift the dumbbells to the side, keeping a slight bend in your elbows, until they reach shoulder height.

Control the descent—don’t let gravity drop the weights too fast.

3. Chest Dips
Form:

Grip the parallel bars and lift yourself up, keeping your arms straight.

Lean slightly forward and lower yourself down by bending your elbows, aiming for a 90-degree angle at the elbows.

Push back up, keeping your chest open and shoulders back.

Day 5: Back & Biceps + Shoulders & Core

1. T-Bar Rows
Form:

Set up a T-bar row machine or use a landmine attachment.

Stand with your feet hip-width apart and grip the handles with both hands.

Pull the weight toward your torso, squeezing your shoulder blades together.

Keep your chest up, your back flat, and drive your elbows behind you.

2. Barbell Curls
Form:

Hold the barbell with an underhand grip, hands shoulder-width apart.

Keep your elbows close to your torso and curl the barbell toward your chest.

Lower the barbell back down with control. Avoid swinging or using momentum.

Day 6: Legs & Core + Shoulders

1. Leg Press
Form:

Sit down on the leg press machine and place your feet shoulder-width apart on the platform.

Push the platform away from you by extending your legs but avoid locking your knees.

Slowly lower the platform back down by bending your knees, stopping just before your knees go past your toes.

2. Bulgarian Split Squats

Form:

Place one foot on a bench behind you, and stand with your other leg a few feet in front.

Lower your back knee toward the ground, keeping your chest upright.

Push through your front heel to return to the starting position.

Core Exercises (All Days)

1. Hanging Leg Raises
Form:

Hang from a pull-up bar with your arms fully extended.

Engage your core and raise your legs, keeping them straight, until they’re parallel to the floor.

Lower your legs back down slowly, resisting gravity.

Focus on using your abs, not your hip flexors.

2. Russian Twists
Form:

Sit on the floor with your knees bent and feet off the ground.

Hold a weight or medicine ball with both hands and lean back slightly.

Twist your torso to one side, then to the other, tapping the weight on the floor beside you each time.

Keep your core tight throughout the movement.