6-Day Workout Split Plan
Day 1: Chest & Triceps
- Flat Barbell Bench Press - 4 sets of 8-10 reps
- Incline Dumbbell Press - 4 sets of 8-10 reps
- Chest Dips - 3 sets of 10-12 reps
- Cable Flyes - 3 sets of 10-12 reps
- Overhead Triceps Extension - 4 sets of 10-12 reps
- Triceps Pushdown - 3 sets of 10-12 reps
Day 2: Back & Biceps
- Pull-Ups - 4 sets of 8-10 reps
- Bent-Over Barbell Row - 4 sets of 8-10 reps
- Lat Pulldown - 3 sets of 10-12 reps
- Seated Cable Row - 3 sets of 10-12 reps
- Barbell Bicep Curl - 4 sets of 8-10 reps
- Hammer Curls - 3 sets of 10-12 reps
Day 3: Legs
- Squats - 4 sets of 8-10 reps
- Leg Press - 4 sets of 8-10 reps
- Romanian Deadlifts - 3 sets of 10-12 reps
- Leg Curls - 3 sets of 10-12 reps
- Lunges - 3 sets of 12 reps (each leg)
- Calf Raises - 4 sets of 15-20 reps
Day 4: Shoulders
- Overhead Barbell Press - 4 sets of 8-10 reps
- Lateral Raises - 4 sets of 10-12 reps
- Arnold Press - 3 sets of 8-10 reps
- Face Pulls - 3 sets of 12-15 reps
- Shrugs - 4 sets of 12-15 reps
Day 5: Arms (Biceps & Triceps)
- Barbell Bicep Curl - 4 sets of 8-10 reps
- Concentration Curl - 3 sets of 10-12 reps
- Triceps Dips - 4 sets of 8-10 reps
- Skull Crushers - 3 sets of 10-12 reps
- Preacher Curl - 3 sets of 10-12 reps
- Close-Grip Bench Press - 3 sets of 8-10 reps
Day 6: Legs & Abs
- Deadlifts - 4 sets of 6-8 reps
- Front Squats - 4 sets of 8-10 reps
- Leg Extensions - 3 sets of 10-12 reps
- Seated Calf Raises - 4 sets of 15-20 reps
- Plank - 3 sets, 1-minute hold
- Russian Twists - 3 sets of 20 reps (each side)
- Hanging Leg Raises - 3 sets of 12-15 reps
Day 7: Rest
