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6-Day Workout Split Plan for Strength

The document outlines a 6-day workout split focusing on different muscle groups each day, including specific exercises and sets for chest, back, legs, shoulders, biceps, and triceps. It also includes a rest day and optional cardio suggestions, along with expected results over a 12-week period. The program aims to improve strength, fat loss, and muscle definition.

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JatinSharma
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10 views2 pages

6-Day Workout Split Plan for Strength

The document outlines a 6-day workout split focusing on different muscle groups each day, including specific exercises and sets for chest, back, legs, shoulders, biceps, and triceps. It also includes a rest day and optional cardio suggestions, along with expected results over a 12-week period. The program aims to improve strength, fat loss, and muscle definition.

Uploaded by

JatinSharma
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

6-DAY WORKOUT SPLIT

DAY 1 – CHEST + TRICEPS


Chest
1. Flat Bench Press – 4×8–12
2. Incline Dumbbell Press – 3×10–12
3. Cable Fly / Pec Deck – 3×12–15
4. Decline Press (optional) – 2×12
Triceps
5. Rope Pushdown – 3×12–15
6. Skull Crushers – 3×10–12
7. Overhead Tricep Extension – 2×12–15
Finisher: Dips – 1×max

DAY 2 – BACK + BICEPS


Back
1. Lat Pulldown – 4×10–12
2. Seated Cable Row – 3×10–12
3. T-Bar Row / Bent Row – 3×8–10
4. Face Pull – 3×15
Biceps
5. Barbell Curl – 3×10–12
6. Dumbbell Hammer Curl – 3×12
7. Preacher Curl / Cable Curl – 2×15

DAY 3 – LEGS
1. Squats / Leg Press – 4×10
2. Leg Extension – 3×12–15
3. Hamstring Curl – 3×12–15
4. Walking Lunges – 3×12 each leg
5. Romanian Deadlift – 3×10
6. Calf Raises – 3×20

DAY 4 – SHOULDERS
1. Shoulder Press – 4×8–12
2. Side Lateral Raises – 4×15–20
3. Rear Delt Fly – 3×15
4. Upright Row – 3×12
5. Front Raises – 2×12–15
Optional: Machine Press – 2×12
DAY 5 – CHEST + BACK
Chest
1. Incline Bench Press – 4×10
2. Chest Fly – 3×12–15
Back
3. Lat Pulldown – 3×12
4. Single Arm Dumbbell Row – 3×10
5. Machine Row – 3×12
Finisher: Chest dips × Lat pulldown – 2 rounds

DAY 6 – BICEPS + TRICEPS + SHOULDERS


Shoulders (light)
1. Side Lateral Raises – 3×15
2. Rear Delt Fly – 2×15
Biceps
3. Barbell Curl – 3×10–12
4. Incline DB Curl – 3×12
5. Cable Curl – 2×15
Triceps
6. Rope Pushdown – 3×12–15
7. Close Grip Bench Press OR Dips – 3×10
8. Tricep Kickback / Rope OH – 2×15

DAY 7 – REST
Walking / Stretching optional

OPTIONAL CARDIO
• 10 minutes incline treadmill OR
• 8 minutes HIIT (30 sec sprint / 30 sec walk)

EXPECTED RESULTS
Week 2: Better pumps & strength
Week 4: Fat loss + shoulder shape
Week 8: Midsection tight, arms bigger
Week 12: Lean look 80–82 kg

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