YOUR WEEKLY ROUTINE

Follow this proven 6-day training split to maximize muscle growth. Rest days are just as important as training days.

Day 1 Upper
Day 2 Lower
Day 3 Rest
Day 4 Push
Day 5 Pull
Day 6 Legs
Day 7 Rest

Day 1: Upper

Exercise 1 2 Sets
Incline Dumbbell Press
Target: Upper chest, anterior delts
Exercise 2 2 Sets
Lat Pull Down / Weighted Pull Ups
Variations: Lat pulldown or weighted pull ups (choose one)
Exercise 3 2 Sets
Shoulder Press
Target: Anterior and medial delts, triceps
Exercise 4 2 Sets
T-Bar Row
Target: Mid back, lats
Exercise 5 2 Sets
Lateral Raises
Variations: Dumbbell or cable (choose one)
Exercise 6 2 Sets
Preacher Curl / Incline Curl
Variations: Preacher curl or incline curl (choose one)
Exercise 7 2 Sets
Triceps Pushdown / JM Press
Variations: Cable triceps pushdown or JM press (choose one)

Day 2: Lower

Exercise 1 2 Sets
Leg Curl
Variations: Seated or lying (choose one)
Exercise 2 2 Sets
Squat
Variations: Barbell or smith machine (choose one)
Exercise 3 2 Sets
RDL's
Variations: Dumbbell or barbell (choose one)
Exercise 4 2 Sets
Leg Extension
Target: Quadriceps isolation
Exercise 5 3 Sets
Calf Raises
Target: Calf muscles - increase reps for endurance

Day 3: Rest Day

😴

Recovery is Key

Rest days are crucial for muscle recovery and growth. Use this day to stretch, hydrate, and prepare mentally for the next training session. Your muscles grow outside the gym!

Day 4: Push

Exercise 1 2 Sets
Incline Chest Press
Variations: Incline barbell or smith machine (choose one)
Exercise 2 2 Sets
Flat Machine Press
Target: Mid and lower chest
Exercise 3 2 Sets
Seated Cable Fly
Target: Chest isolation, shoulder health
Exercise 4 2 Sets
Lateral Raises
Variations: Dumbbell or cable (choose one)
Exercise 5 2 Sets
Preacher Curl
Target: Biceps isolation
Exercise 6 2 Sets
Hammer Curl
Target: Biceps brachialis

Day 5: Pull

Exercise 1 2 Sets
Lat Pull Down / Weighted Pull Ups
Variations: Lat pulldown or weighted pull ups (choose one)
Exercise 2 2 Sets
T-Bar Row / Wide Grip Cable Row
Variations: T-bar row or wide grip cable row (choose one)
Exercise 3 2 Sets
Single Arm Row Cable
Target: Unilateral back development
Exercise 4 2 Sets
Single Arm Pull Back
Target: Rear delts and upper back
Exercise 5 2 Sets
JM Press
Target: Hybrid movement for chest and triceps
Exercise 6 2 Sets
Single Arm Triceps Pushdown
Target: Unilateral triceps work

Day 6: Legs

Exercise 1 2 Sets
Leg Press
Target: Quads, glutes, and adductors
Exercise 2 2 Sets
Leg Curl
Variations: Seated or lying (choose one)
Exercise 3 2 Sets
Bulgarian Split Squat
Target: Single leg strength and glute activation
Exercise 4 2 Sets
Abductors Machine
Target: Hip abductors and outer glutes
Exercise 5 2 Sets
Leg Extension
Target: Quadriceps isolation
Exercise 6 3 Sets
Calf Raises
Target: Calf muscles - high reps for definition

Day 7: Rest Day

😎

Complete Rest & Recovery

End your week strong by giving your body complete rest. Use this day for light stretching, meal prep for the next week, and mental preparation. You've crushed it!

Training Days

6

Rest Days

2

Total Sets/Week

72+

Muscle Groups

All
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