6 Day Split - Push/Pull/Abs/Legs/Shoulders/Core

The purpose of this 6-day bodybuilding resistance training program is to provide an effective and efficient workout regimen that utilizes only dumbbells and barbells to foster muscle growth and strength quickly. Designed for dedicated individuals seeking to optimize their fitness, this program focuses on the best exercises that promote functional strength and muscle hypertrophy without exhaustion and unnecessary fatigue and without the need for cables or complex equipment. 

Each workout is strategically crafted to target specific muscle groups, allowing for adequate recovery while maintaining high intensity 6 days a week. By following this program, trainees will maximize their gains, improve their overall physique, and develop a sustainable approach to resistance training.

Monday- Push day
Tuesday- Pull day
Wednesday- Abs day
Thursday- Legs day
Friday- Shoulders day
Saturday- Core day

*For a less vigorous process you can turn this program to a asynchronous program (not aligned with the weekdays) by taking a rest day after every two training days before resuming the program in order to allow for more physical and mental recovery. 
Another great recommendation is to merge legs and shoulders into one day of Lower/Upper Body Supersets!

-The program was recently updated to include progression over the weeks, starting from week 5 onwards, rejoin for updated workouts.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Sit Up

Lying Leg Raise

Oblique Crunch

Decline Crunch (Weighted)

Landmine Twist

Hanging Leg Raise

Hanging Toes To Bar

Abs Day 

I treat this as a semi-rest day, keeping workout to a moderate yet effective level.

Stretching

Plank

Side Plank

Dynamic Side Plank

Bent Leg Raise

Dead Hang

Core Day 

Lateral Raise (Dumbbell)

Front Raise

Lying Rear Lateral Raise

Lying Side Lateral Raise

Upright Row (Barbell)

Arnold Press

Military Press (Barbell)

Shrug (Barbell)

Shoulders Day

Bench Press (Barbell)

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Skull Crusher (Dumbbell)

Overhead Press (Dumbbell)

Tricep Extension (Barbell)

Push Day

Lying Tricep Extension (Barbell)

Lunge (Dumbbell)

Step-Up (Weighted)

Squat (Barbell)

Clean Deadlift

Calf Raise (Bodyweight)

Standing Calf Raise

Power Clean

Legs Day

Dumbbell Row

Barbell Row

Pullover (Dumbbell)

Incline Curl (Dumbbell)

Bicep Curl (Barbell)

Bicep Curl (Dumbbell)

Hammer Curl

Pull Day

Russian Twist

Side Bend (Dumbbell)

Single Leg Calf Raise

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