Training Program

6-Day Split Training Program Prepared by: Fergus Gravino
Legend:
Repetitions = C
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Sets = C
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Notes = C
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Day One- Chest & Triceps 7. Cable Upper Chest-focused Flys

↪ 1 st Set: 1 5 reps

↪2 nd S et: 13 r eps
1. Incline Dumbbell Chest Press
↪3 rd S et : 12 r eps
↪ 1 st Set: 15 reps
↪N ote: S uperset with Decline Push Ups (
↪2 nd Set: 13 r eps
Feet on a bench or higher ground while
↪3 rd Set (Max-out Set): 1 2 r eps
hands are planted on the ground): 8 reps
↪ Note: A fter every set, Superset by

Incline Dumbbell Chest Flys: 12 r eps
8. Cable Lower Chest-focused Flys

2. Flat Bench Barbell Press ( Strength )
↪N ote: S uperset with Machine Dips or
↪3 rd Set (Max-out Set): 6 reps
Regular Dips : U ntil Failure
↪ Note: A fter every set, Superset with

Flat Dumbbell Chest Flys: 12 r eps
9. Close Grip Flat Bench Press
↪N ote: Always make the Bar touch your
↪ All three sets: 12 r eps
Chest & The Bar must be aligned on or
↪N ote: S uperset with Cable Tricep
right under your Chest nipples.
Extensions: 1 2 r eps

3. Decline Smith Machine Press
↪ All three Sets: 12 reps
↪N ote: S uperset w ith Rope Tricep
Pushdowns: 1 2 reps

4. Machine Chest Flys
↪3 rd Set : 1 2 r eps
↪N ote: S uperset w ith Overhead Dumbbell
Tricep Extensions: 12 r eps

5. Incline Machine Chest Press
↪ All sets: 5-4-3-2-1 reps mechanism
↪T hree Sets
↪N ote: When the other arm is stagnant
remember to keep it in contraction while
the arm is reppin.
↪N ote: Use lighter weights for proper
execution

6. Machine or Regular Chest Dips

Day Two- Back & Biceps 7. One Arm Dumbbell Rows

↪ A ll Sets: 12 r eps

↪N ote: Always feel the mind-muscle
1. Conventional or Sumo Deadlift
connection per rep. Do not use weights
(Strength)
that are too heavy.

8. Rope Straight Arm Pulldowns
↪3 rd Set (Max-out Set): 6 reps


2. Barbell Bent-Over Row Drop set
↪N ote: S uperset machine or regular close
↪ A ll S ets: 12 reps
grip pull ups : U ntil Failure
↪2 Drop sets per Mainset: 12 r eps

↪3 Main sets; Every Mainset= 2 drop sets
9. Bicep Curls
↪ Note: M inimal to No rest period in
between drop sets.
↪N ote: S uperset with Hammer Curls: 1 2
↪ Note: D ecrease weight in every drop set
reps

3. Seated Machine Rows
↪ All three Sets: 5-4-3-2-1 r ep
Mechanism
↪T hree Sets
the arm is repping.
execution

4. Wide grip Cable Pull downs
↪N ote: S uperset w ith Wide grip cable
chin pull downs: 12 reps

5. Close Grip seated Pull downs
↪N ote: S uperset w ith Dumbbell Bicep
Curl: 12 reps

6. Close Grip seated Machine Rows
↪N ote: S uperset w ith Dumbbell Hammer
Curl: 12 reps

Day Three-Shoulders & Tricep 6. Standing Cable Rear Delt Flys

↪ A ll three Sets: 5 -4-3-2-1 r ep

Mechanism
1. Dumbbell Shoulder Press
↪T hree Sets
the arm is repping.
↪N ote: S uperset D umbbell Rear Delt Flys
↪N ote: U se lighter weights for proper
: 12 r eps per arm
execution

2. Machine Rear-Delt Flys
7. Plate Front Raises
↪ 1 Drop sets per Mainset: 1 2 r eps
↪3 Main sets; Every Mainset= 1 drop set
between drop sets.
between drop sets.
↪ Note: I n the Drop Set reverse your grip
with thumbs facing down and palms
facing out
that are too heavy.

3. Side Lateral Raises
8. Advanced Side Lateral Raises
Mechanism
↪T hree Sets
between drop sets.
↪ Note: D ecrease weight per drop set &
the arm is repping.
Refrain from using momentum.

execution
4. Rope Face Pulls

Pushdowns: 1 2 reps

5. Seated Military Press Drop set
↪3 Main sets; Every Mainset=2 drop set
between drop sets.

Day Four-Legs 7. Weighted Calf Raises

↪ Calf Raises 10 reps (Straight feet) & 6

reps(Toes facing Inward) & 6 r eps(Toes
1. Back Squats (Strength)
Facing Outward): 3 Sets
↪N ote: S
uperset with One Leg Calf
↪2 nd Set: 8reps
Raises: 10 reps
↪3 rd Set (Max-out Set): 6
reps

2. Front Squats
↪2 nd Set (Max-out Set): 12 r eps

3. Straight-Leg Deadlift
↪4 th Set (Max-out Set): 1 2 r eps
↪5 th Set (Deload Set): 1 3 reps
↪N ote: S uperset w ith Calf Raises 10 reps
(Straight feet) & 6 reps(Toes facing
Inward) & 6 reps(Toes Facing Outward)

4. Leg Extensions
↪N ote: S uperset w ith One Leg Calf
Raises: 10 r eps

5. Leg Curls
↪N ote: S uperset w ith Straight-Leg
Dumbbell Deadlift: 12 reps

6. Linear Leg Press
↪2 nd Set: 12reps
↪3 rd Set : 1 0 reps
↪4 th Set (Max-out Set): 8 r eps
↪N ote: S uperset w ith Controlled Body
Squats: 12 r eps

Day Five-Push Hypertrophy 7. Machine Chest Flys


1. Incline Dumbbell Chest Press
↪N ote: S uperset with Overhead Dumbbell
Tricep Extensions: 12 r eps

↪ Note: A fter every set, Superset by
8. Plate Front Raises
Incline Dumbbell Chest Flys: 12 r eps

2. Flat Bench Barbell Press (Hypertrophy)
↪ 1 st Set: 15reps
↪2 nd Set: 13reps
between drop sets.
↪ Note: A fter every set, Superset with
Flat Dumbbell Chest Flys: 12 r eps
that are too heavy.
↪N ote: Always make the Bar touch your

Chest & The Bar must be aligned on or
right under your Chest nipples.


3. Decline Smith Machine Press

↪ All three Sets: 12 reps

Pushdowns: 1 2 reps

4. Dumbbell Shoulder Press
↪N ote: S uperset D umbbell Side Delt
Lateral Raises: 12 r eps per arm

5. Side Lateral Raises
between drop sets.

6. Seated Military Press Drop set
↪3 Main sets; Every Mainset=2 drop set
between drop sets.
Refrain from using momentum

Day Six-Pull Hypertrophy 7. Standing Cable Rear Delt Flys


Mechanism
1. Barbell Bent-Over Row Drop set
↪T hree Sets
↪ A
ll S ets: 12 reps
↪3 Main sets; Every Mainset= 2 drop sets
the arm is repping.
between drop sets.
execution
↪ Note: D ecrease weight in every drop set

8. Rope Straight Arm Pulldowns
2. Seated Machine Rows
↪ All three Sets: 5-4-3-2-1 r ep
Mechanism
↪T hree Sets
↪N ote: S uperset machine or regular close
grip pull ups : U ntil Failure

the arm is repping.
9. Bicep Curls
execution
↪N ote: S uperset with Hammer Curls: 1 2

reps

3. Wide grip Cable Pull downs
↪N ote: S uperset w ith Wide grip cable
chin pull downs: 12 reps

4. Machine Rear-Delt Flys
↪ 1 Drop sets per Mainset: 1 2 r eps
between drop sets.
↪ Note: I n the Drop Set reverse your grip
with thumbs facing down and palms
facing out

5. Rope Face Pulls
Pushdowns: 1 2 reps

6. Close Grip seated Machine Rows
↪N ote: S uperset w ith Dumbbell Hammer
Curl: 12 reps

Training Program

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6-Day Split Training Program Prepared by: Fergus Gravino

Day One- Chest & Triceps 7. Cable Upper Chest-focused Flys

Day Two- Back & Biceps 7. One Arm Dumbbell Rows

Day Three-Shoulders & Tricep 6. Standing Cable Rear Delt Flys

Day Four-Legs 7. Weighted Calf Raises

Day Five-Push Hypertrophy 7. Machine Chest Flys

Day Six-Pull Hypertrophy 7. Standing Cable Rear Delt Flys

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Training Program

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Training Program

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6-Day Split Training Program​ Prepared by: Fergus Gravino

Day One- Chest & Triceps 7. Cable Upper Chest-focused Flys

Day Two- Back & Biceps 7. One Arm Dumbbell Rows

Day Three-Shoulders & Tricep 6. Standing Cable Rear Delt Flys

Day Four-Legs 7. Weighted Calf Raises

Day Five-Push Hypertrophy 7. Machine Chest Flys

Day Six-Pull Hypertrophy 7. Standing Cable Rear Delt Flys

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6-Day Split Training Program Prepared by: Fergus Gravino