Unleash your potential with the 6 Day Split (Real), an intensive 18-week program designed for serious lifters. This program challenges you with a 7-day training schedule, focusing on specific muscle groups each session, ensuring balanced development and recovery. You'll tackle a variety of exercises, from machine-based movements to free weights, targeting everything from your chest and shoulders to legs and arms. Perfect for those ready to elevate their strength and sculpt their physique, this program is your roadmap to achieving impressive results.

6 Day Split (Real)

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Chest Press (Machine)

Low to High Fly

Peck Deck

Shoulder Press (Machine)

One Arm Lateral Raise (Cable)

Rear Delt Fly (Machine)

JM Press

Single Arm Tricep Extension (Cable)

Chest, Shoulder, Tri

Calf Raise (Machine)

Leg Extension

Hack Squat

Hamstring Curl

Stiff Leg Deadlift

Hip Adductor (Machine)

Quad, Ham, Calf, Adductor

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Reverse Wrist Curl (Dumbbell)

Wrist Curls

Lat Pulldown

Seated Row (Cable)

Chest Supported Row/ T-Bar Row

Kelso Shrug

Back, Bicep, Forearm

Pec Deck (Machine)

Chest, Back

Rest

Bicep, Shoulder, Tricep

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