6-Day Ultimate Gains

Oscar

The 6-Day Ultimate Gains program is a high-volume, high-frequency training split designed for intermediate to advanced lifters who are serious about maximizing muscle hypertrophy and overall strength. By training 6 days per week with strategic body part overlap (hitting major muscle groups 2× weekly), it delivers optimal stimulus and recovery balance - pushing you beyond plateaus toward serious size, definition, and power. One rest day keeps it sustainable while the focused days (Chest & Triceps, Back & Biceps, Legs & Shoulders, etc.) ensure every muscle gets hammered hard. Perfect for dedicated gym-goers ready to commit to elite-level progress.

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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

Incline Chest Press (Machine)

Bench Press (Dumbbell)

Decline Bench Press (Barbell)

Chest Fly (Cable)

Incline Chest Fly (Dumbbell)

Bench Press (Close Grip)

Tricep Rope Push Down (Cable)

Single Arm Tricep Extension (Cable)

Chest & Triceps

Wide Grip Lat Pulldown

One Arm Bent Over Row

Seated Row (Cable)

Face Pull

Hyperextension

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Incline Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Back & Biceps

Squat (Barbell)

Leg Press (45 Degrees)

Leg Extension

Lying Leg Curl

Standing Calf Raise

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Shrug (Barbell)

Legs & Shoulders

Incline Bench Press (Dumbbell)

Decline Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Dip (Assisted)

T-Bar Row

Lat Pulldown

Straight Arm Pulldown

Seated Row (Machine)

Treadmill

Chest & Back

Bicep Curl (EZ Bar)

Bicep Curl (Cable)

Preacher Curl (Machine)

Skull Crusher (Dumbbell)

Weighted Bench Dips

Tricep Kickback Bench

Abs Crunch (Bodyweight)

Lying Leg Raise

Russian Twist

Arms & Abs

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Walking Lunge (Dumbbell)

Seated Calf Raise

Arnold Press

One Arm Lateral Raise (Cable)

Cable Crossover Reverse Fly

Upright Row (Barbell)

Shoulders & legs

1 reviews for 6-Day Ultimate Gains

Oscar