6 DAY WORKOUT SPLIT

MONDAY/PULL DAY (Back, Biceps, Rear delts):

S.NO WORKOUT SETS REPS
1. Pull-ups 3 Until
failure
2. Barbell
row/t bar 3 8-10
row
3. Lat 3 10-12
pulldown
4. Dumbbell 3
Chest 10-12
supported
row
5. Cable 3 Until
pullover failure
6. Reverse pec 3 Until
deck fly failure
7. Dumbbell 4
/straight (With a Until
bar cable single failure
bicep curls dropset)
8. Preacher 3 10-12
curl/incline
curl
  Don’t try to skip pull-ups if you can’t do a pull
up use the assisted pull-up machine and
eventually you will progress and this is a very
effective exercise to build a wider back and
acts as a good warmup before you go heavy
on barbell/ t bar rows.

 Do the lat pulldowns very slowly and contract

the lats at the bottom for more stimulus and
don’t stretch out fully at the top, go upto a
point where your lats are engaged so that the
tension is always on your lats.

 The cable pullovers can be done either with

the rope or a straight bar.

 For the bicep curls I usually do it with a single

dropset to get that pump and intensity ex: if
you are curling a 10kg dumbbell do that set
till failure and drop the weight to 50% or 75%
in this case take a 5kg dumbbell and do
another 10-12 reps to get that vigorous
pump.

TUESDAY/PUSH DAY (chest, shoulders, triceps):

S.NO WORKOUT SETS REPS
1. Push-ups 2 15-20

2. Incline 4 including 8-12

dumbbell 1 warmup
press set
3. Pec deck 3 10-12
fly/high to low
cable fly
4. Incline plate 3 8-12
loaded press
5. Dumbbell 4 including Until
lateral raise or 1 warmup failure with
cable lateral set single
raise dropset
6. Dumbbell
Shoulder
press/machine 3 10-12
press or
seated smith
machine press
7. Rope tricep 4 including
pushdown 1 warmup 10-15
set
8. Skull crushers
/overhead 3 10-12
cable
extension
  Remember to warmup your rotator cuffs before
jumping into incline dumbbell press with these
warmup exercises:
https://www.youtube.com/shorts/soEBprDSNFs

 For the lateral raises don’t try to ego lift or cheat

your reps and i added the same concept of single
dropset to get your shoulders vigorously pumped.

WEDNESDAY/LEGS:
S.NO WORKOUT SETS REPS
1. Machine front 4 including
squat/plate 1 warmup
loaded belt set 10-12
squat
2. Leg extensions 4
10-12
3. Leg 3
press/Bulgarian 10-12
split squat
4. Rdl’s/lying
hamstring curl 3 10-12
5. Seated calf
raises 3 10-12
 You can even do barbell back squats instead of
those exercises I personally like those machines
and it emphasizes my quads more.

 On leg press don’t try to load all the weights and

do half reps instead load a decent amount of
weight and keep the reps very slow and use a
narrow stance so that it emphasizes the quads a
lot more than what you normally do.

THURSDAY/BACK AND REAR DELTS:

S.NO WORKOUT SETS REPS

1. Pull-ups 3 Until
failure
2. Underhand
single arm 3 8-10
lat
pulldown
3. Close grip 3 10-12
lat
pulldown
 4. Dumbbell 3
Chest 10-12
supported
row
5. Cable 3 Until
pullover failure
6. Kneeling
Single arm 3 10-12
cable row
7. Reverse pec 3 Until
deck fly failure

FRIDAY/CHEST AND SHOULDERS:

S.NO WORKOUT SETS REPS

1. Push-ups 2 15-20
2. Smith 4 including 8-12
machine 1 warmup
incline press set
3. Pec deck 3 10-12
fly/high to low
cable fly
4. Incline plate 3 8-12
loaded press
 5. Dumbbell 4 including Until
lateral raise or 1 warmup failure with
cable lateral set single
raise dropset
6. Dumbbell
Shoulder
press/machine 3 10-12
press or
seated smith
machine press

SATURDAY/ARMS DAY:

S.NO WORKOUT SETS REPS

1. Tricep 4
rope/straight including
bar pushdown 1 warmup 10-12
set
2. Dumbbell/cable 4
bicep curl including 10-12
1 warmup
set
3. Overhead cable
extension 3 10-12
4. Preacher
curl/incline curl 3 10-12
 5. Skull
crusher/katana 3 10-12
extensions
6. Ez-bar bicep
curl 3 10-12

[SUNDAY/REST DAY]

FYI:
 I personally don’t train forearms and traps
but if you feel like you have to train you can
also incorporate that into your training
sessions.
 This is a 6 day split but if you only want to
train 5 days a week and have 2 rest days you
can neglect arms day and have Thursday as
rest day and Friday as pull and Saturday as
push day. Eventually you are going to train
the same muscles with same frequency but I
feel my arms are weak in my body so I
wanted to train arms separately on a
separate day.
 And if you wonder I haven’t mentioned
cardio anywhere ,basically I stay active the
whole day and getting in around 5k-6k steps
per day so for me that’s optimal during the
bulk.