Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Proposed 6-day split

Poobah

Board Supporter
Okay this is perliminary work up, of a proposed future Training routine. Basically I've done the training one muscle group per week thing, and I really want to try the twice a week route... not to mention changing up rep schemes and generally trying to grow more.

Its a 6-day split... I just couldn't figure out a way to justly do it in less then that.. with out running into the problem of not enough rest days between muscle groups. I wouldn't worry to much about me being able to handle a 6 day split.. i've been doing a 5 day split for quite awhile now, and I'm in the gym for 6th day anyway for cardio... so it's easy to throw some leg work in that day.

I am concerned it might be to many total sets per day... But it's still preliminary.

I'll be adjusting reps on most exercises every week... you'll have to take a cloes look to get the Idea. anyway lets see what it looks like on paper: I'm not sure if this is a good way to do it or not though.. I probably need help.. and I only exercise calves, twice every other week.. (I perfer elipticals, and that seems to make them work fairly good on top of the weight training)

So let's here it.. opinions, questions.. whatever? Invalid Link Removed


WEEK 1

Sunday - CHEST / TRICEPS

2 x 12 - BB Flat Bench Press
3 x 12 - DB Incline Bench Press
3 x 10 - Cable Flyes
3 x 6 - Tricep Push downs
3 x 6 - (easy bar) Laying tricep extensions

Monday - BACK / BICEPS

3 x 12 - Seated Rows
3 x 12 - Lat Pulldowns (wide grip)
3 x 10 - Front Pullups
3 x 6 - DB Curls
3 x 6 - EB Preacher Curls
2 x 10 - Hammer Curls

Tuesday - 100% REST

Zzzzzzz...

Wednesday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO

3 x 12 - BB Squats
3 x 10 (each leg) - Lunges
3 x 12 - Leg Extensions
4 x 8 - BB Shrugs
3 x 8 - DB Arnold Shoulder presses
4 x 12 - Ab machine or ball

pwo 30 minute low impact Cardio

Thursday - CHEST / TRICEPS

2 x 6 - Incline BB Bench Press
3 x 6 - Flat DB Bench Press
3 x 10 - Incline DB Flyes
2 x 10 - Dips
3 x 12 - Standing BB OH Tricep Extentions
3 x 12 - Skullcrushers

pwo 30 minute low impact Cardio

Friday - BACK / BICEPS

3 x 6 - Seated Rows
3 x 6 - Lat pulldowns (close grip)
3 x 8 - Bent Over DB Rows
3 x 12 - Concentration Curls
3 x 12 - EZ Preacher Curls
2 x 10 - Standing EB Curls

Saturday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO

3 x 6 - BB Squats
3 x 10 (each leg) - Lunges
3 x 6 - BB Dead Lifts
4 x 8 - DB Shrugs
3 x 10 - DB Arnold shoulder presses
4 x 12 - Ab machine or ball

pwo 30 minute low impact Cardio

WEEK 2

Sunday - CHEST / TRICEPS

2 x 10 - BB Flat Bench Press
3 x 10 - DB Incline Bench Press
3 x 10 - Cable Flyes
3 x 8 - Tricep Push downs
3 x 8 - (easy bar) Laying tricep extensions
4 x 12 - Seated Calf Raises

Monday - BACK / BICEPS

3 x 10 - Seated Rows
3 x 10 - Lat Pulldowns (wide grip)
3 x 10 - Front Pullups
3 x 8 - DB Curls
3 x 8 - EB Preacher Curls
2 x 10 - Hammer Curls

Tuesday - 100% REST

Zzzzzzz...

Wednesday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO

3 x 10 - BB Squats
3 x 10 (each leg) - Lunges
3 x 10 - Leg Extensions
4 x 8 - BB Shrugs
3 x 8 - DB Arnold Shoulder presses
4 x 12 - Ab machine or ball

pwo 30 minute low impact Cardio

Thursday - CHEST / TRICEPS

2 x 8 - Incline BB Bench Press
3 x 8 - Flat DB Bench Press
3 x 10 - Incline DB Flyes
2 x 10 - Dips
3 x 10 - Standing BB OH Tricep Extentions
3 x 10 - Skullcrushers
4 x 10 - Standing Calf Press

pwo 30 minute low impact Cardio

Friday - BACK / BICEPS

3 x 8 - Seated Rows
3 x 8 - Lat pulldowns (close grip)
3 x 8 - Bent Over DB Rows
3 x 10 - Concentration Curls
3 x 10 - EZ Preacher Curls
2 x 10 - Standing EB Curls

Saturday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO

3 x 8 - BB Squats
3 x 10 (each leg) - Lunges
3 x 8 - BB Dead Lifts
4 x 8 - DB Shrugs
3 x 10 - DB Arnold shoulder presses
4 x 12 - Ab machine or ball

pwo 30 minute low impact Cardio

WEEK 3

Sunday - CHEST / TRICEPS

2 x 8 - BB Flat Bench Press
3 x 8 - DB Incline Bench Press
3 x 10 - Cable Flyes
3 x 10 - Tricep Push downs
3 x 10 - (easy bar) Laying tricep extensions

Monday - BACK / BICEPS

3 x 8 - Seated Rows
3 x 8 - Lat Pulldowns (wide grip)
3 x 10 - Front Pullups
3 x 10 - DB Curls
3 x 10 - EB Preacher Curls
2 x 10 - Hammer Curls

Tuesday - 100% REST

Zzzzzzz...

Wednesday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO

3 x 8 - BB Squats
3 x 10 (each leg) - Lunges
3 x 8 - Leg Extensions
4 x 8 - BB Shrugs
3 x 8 - DB Arnold Shoulder presses
4 x 12 - Ab machine or ball

pwo 30 minute low impact Cardio

Thursday - CHEST / TRICEPS

2 x 10 - Incline BB Bench Press
3 x 10 - Flat DB Bench Press
3 x 10 - Incline DB Flyes
2 x 10 - Dips
3 x 8 - Standing BB OH Tricep Extentions
3 x 8 - Skullcrushers

pwo 30 minute low impact Cardio

Friday - BACK / BICEPS

3 x 10 - Seated Rows
3 x 10 - Lat pulldowns (close grip)
3 x 8 - Bent Over DB Rows
3 x 8 - Concentration Curls
3 x 8 - EZ Preacher Curls
2 x 10 - Standing EB Curls

Saturday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO

3 x 10 - BB Squats
3 x 10 (each leg) - Lunges
3 x 10 - BB Dead Lifts
4 x 8 - DB Shrugs
3 x 10 - DB Arnold shoulder presses
4 x 12 - Ab machine or ball

pwo 30 minute low impact Cardio

WEEK 4

Sunday - CHEST / TRICEPS

2 x 6 - BB Flat Bench Press
3 x 6 - DB Incline Bench Press
3 x 10 - Cable Flyes
3 x 12 - Tricep Push downs
3 x 12 - (easy bar) Laying tricep extensions
4 x 12 - Seated Calf Raises

Monday - BACK / BICEPS

3 x 6 - Seated Rows
3 x 6 - Lat Pulldowns (wide grip)
3 x 10 - Front Pullups
3 x 12 - DB Curls
3 x 12 - EB Preacher Curls
2 x 10 - Hammer Curls

Tuesday - 100% REST

Zzzzzzz...

Wednesday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO

3 x 6 - BB Squats
3 x 10 (each leg) - Lunges
3 x 6 - Leg Extensions
4 x 8 - BB Shrugs
3 x 8 - DB Arnold Shoulder presses
4 x 12 - Ab machine or ball

pwo 30 minute low impact Cardio

Thursday - CHEST / TRICEPS

2 x 12 - Incline BB Bench Press
3 x 12 - Flat DB Bench Press
3 x 10 - Incline DB Flyes
2 x 10 - Dips
3 x 6 - Standing BB OH Tricep Extentions
3 x 6 - Skullcrushers
4 x 6 - Standing Calf Press

pwo 30 minute low impact Cardio

Friday - BACK / BICEPS

3 x 12 - Seated Rows
3 x 12 - Lat pulldowns (close grip)
3 x 8 - Bent Over DB Rows
3 x 6 - Concentration Curls
3 x 6 - EZ Preacher Curls
2 x 10 - Standing EB Curls

Saturday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO

3 x 12 - BB Squats
3 x 10 (each leg) - Lunges
3 x 12 - BB Dead Lifts
4 x 8 - DB Shrugs
3 x 10 - DB Arnold shoulder presses
4 x 12 - Ab machine or ball

pwo 30 minute low impact Cardio

WEEK 5

Sunday - CHEST / TRICEPS

2 x 8 - BB Flat Bench Press
3 x 8 - DB Incline Bench Press
3 x 10 - Cable Flyes
3 x 10 - Tricep Push downs
3 x 10 - (easy bar) Laying tricep extensions

Monday - BACK / BICEPS

3 x 8 - Seated Rows
3 x 8 - Lat Pulldowns (wide grip)
3 x 10 - Front Pullups
3 x 10 - DB Curls
3 x 10 - EB Preacher Curls
2 x 10 - Hammer Curls

Tuesday - 100% REST

Zzzzzzz...

Wednesday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO

3 x 8 - BB Squats
3 x 10 (each leg) - Lunges
3 x 8 - Leg Extensions
4 x 8 - BB Shrugs
3 x 8 - DB Arnold Shoulder presses
4 x 12 - Ab machine or ball

pwo 30 minute low impact Cardio

Thursday - CHEST / TRICEPS

2 x 10 - Incline BB Bench Press
3 x 10 - Flat DB Bench Press
3 x 10 - Incline DB Flyes
2 x 10 - Dips
3 x 8 - Standing BB OH Tricep Extentions
3 x 8 - Skullcrushers

pwo 30 minute low impact Cardio

Friday - BACK / BICEPS

3 x 10 - Seated Rows
3 x 10 - Lat pulldowns (close grip)
3 x 8 - Bent Over DB Rows
3 x 8 - Concentration Curls
3 x 8 - EZ Preacher Curls
2 x 10 - Standing EB Curls

Saturday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO

3 x 10 - BB Squats
3 x 10 (each leg) - Lunges
3 x 10 - BB Dead Lifts
4 x 8 - DB Shrugs
3 x 10 - DB Arnold shoulder presses
4 x 12 - Ab machine or ball

pwo 30 minute low impact Cardio

WEEK 7

Sunday - CHEST / TRICEPS

2 x 10 - BB Flat Bench Press
3 x 10 - DB Incline Bench Press
3 x 10 - Cable Flyes
3 x 8 - Tricep Push downs
3 x 8 - (easy bar) Laying tricep extensions
4 x 12 - Seated Calf Raises

Monday - BACK / BICEPS

3 x 10 - Seated Rows
3 x 10 - Lat Pulldowns (wide grip)
3 x 10 - Front Pullups
3 x 8 - DB Curls
3 x 8 - EB Preacher Curls
2 x 10 - Hammer Curls

Tuesday - 100% REST

Zzzzzzz...

Wednesday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO

3 x 10 - BB Squats
3 x 10 (each leg) - Lunges
3 x 10 - Leg Extensions
4 x 8 - BB Shrugs
3 x 8 - DB Arnold Shoulder presses
4 x 12 - Ab machine or ball

pwo 30 minute low impact Cardio

Thursday - CHEST / TRICEPS

2 x 8 - Incline BB Bench Press
3 x 8 - Flat DB Bench Press
3 x 10 - Incline DB Flyes
2 x 10 - Dips
3 x 10 - Standing BB OH Tricep Extentions
3 x 10 - Skullcrushers
4 x 10 - Standing Calf Press

pwo 30 minute low impact Cardio

Friday - BACK / BICEPS

3 x 8 - Seated Rows
3 x 8 - Lat pulldowns (close grip)
3 x 8 - Bent Over DB Rows
3 x 10 - Concentration Curls
3 x 10 - EZ Preacher Curls
2 x 10 - Standing EB Curls

Saturday - LEGS / ABS / TRAPS / SHOULDERS / CARDIO

3 x 8 - BB Squats
3 x 10 (each leg) - Lunges
3 x 8 - BB Dead Lifts
4 x 8 - DB Shrugs
3 x 10 - DB Arnold shoulder presses
4 x 12 - Ab machine or ball

pwo 30 minute low impact Cardio

----

At that point your at week 1 again.
 
Last edited:
The only problem I see is that your delts are getting worked 4x/wk. By the end of this experiment, your delts will probably become overtrained.
 
Grmlock said:
The only problem I see is that your delts are getting worked 4x/wk. By the end of this experiment, your delts will probably become overtrained.
Click to expand...
Okay... hows this.. move arnolds to Leg traps day, and throw in 3 sets of Deads in place of Leg Curls?
 
Grmlock said:
That would be alright...would it SL deads or traditional?
Click to expand...
Either DB or BB.. perhaps I'll alternate...

I'm still in planning anyways, I may wait till my next cycle to implement something like this.. simply cause of the amount of sets overall.
 
Hey Poobah,
Chad Waterbury has some super good articles over on t-rag (t-nation.com) that would be right down your alley for the training spilt you are trying to do.

Also if I dare to be different for a moment you might want to try sled dragging.
 
Littleman879 said:
The main problem i see is that you go from week 5 to week 7
Click to expand...
ah ****.. typo.. or **** up.

I've come up with a few more tweaks, I'll nail it all down monday. Reconsidered shoulders, and will move to chest day. Will also hold for 2-3 weeks before changing up rep scheme's. Will also alternate Arnold presses, with Smith Overhead shoulder presess (I Miss them).

It's also been recommended to do front pullups first on back day.

On heavy days... I may drop the isolated type exercises.. and do 4 sets of the 6 rep compounds. May also cut back bicep exercises slightly on heavy days aswell.

If I feel I'm over training.. I can always rotate a day off, hitting perticular group just once a week... (if needed.. etc)

I'll post it all up Monday. :)

Sled dragging? That sounds like some crazy A$$ rocky style training... lol I'll take a peak though. :)

peace
 
Alrighty then.. The latest revisions.

Still looking to tweak here and there... Just needing some advice. :)

Invalid Link Removed

Invalid Link Removed
 
Last edited:
I'm assuming that this was done in Excel.....could you e-mail it to me so that I can play with it??
 
SJA said:
I'm assuming that this was done in Excel.....could you e-mail it to me so that I can play with it??
Click to expand...
Sure either pm me.. or email me at my sig, and I'll return you a copy.

peae.
 
i like it. pretty damn close to my routine though so my opinion is biased. natedogg and i think i'm perfect :)

only thing i might change is doing deadlifts every week. personally, i can't do it every week. hurts too much, so i alternate with good mornings.
 
Beelzebub said:
i like it. pretty damn close to my routine though so my opinion is biased. natedogg and i think i'm perfect :)

only thing i might change is doing deadlifts every week. personally, i can't do it every week. hurts too much, so i alternate with good mornings.
Click to expand...
Thanks Beezly. :)

I'm a bit apprehencious about doing deadlifts once a week myself. I haven't done any kind of dead lift for about 6 months+ and before that it was smith 3/4 deads. My lower back already is tight for a day or 2 as it is after squats. So this may aggrevate the situation a little. I'll see how it goes, and adjust if needed. :)
 
Poobah said:
Thanks Beezly. :)

I'm a bit apprehencious about doing deadlifts once a week myself. I haven't done any kind of dead lift for about 6 months+ and before that it was smith 3/4 deads. My lower back already is tight for a day or 2 as it is after squats. So this may aggrevate the situation a little. I'll see how it goes, and adjust if needed. :)
Click to expand...

sounds good.
 
Bump for more input. For a bulking routine, I like this. Other input would be appreciated.
 
I would switch the cardio to another day. Squats and cardio in the same day isn't a good idea.
 
Sticks said:
I would switch the cardio to another day. Squats and cardio in the same day isn't a good idea.
Click to expand...

why's that? been working great for me. low intensity cardio of course.
 
I've thought about moving cardio just for that reason, and still might.. If I keep it there, I'd definately be eating my post workout meal before I start cardio.. or even while I do cardio (People will be giving me funny looks.. lol)..

But I think some low impact cardio is just the sort of thing to loosen the legs up, might actually feel better the next day? We'll see, I can always move it later if it's not working for me.
 
yo poobah is the man !
dude i wanna see you like ripped up and huge at 8%bf soon :)
your transformation in the pic section motivates me
do your thing homie
 
You must log in or register to reply here.
Back
Top