Strength training split for 6 days

Sam  P.

Unlock your strength potential with this comprehensive 18-week strength training split designed for six days a week of intense workouts. Each session targets specific muscle groups, ensuring a balanced approach to building muscle and increasing strength. Expect to engage in fundamental lifts like the Deadlift and Bench Press, complemented by accessory movements for a well-rounded routine. With a full gym setup, you’ll have access to a variety of equipment to maximize your gains and keep your workouts fresh. Get ready to transform your physique and elevate your performance!

This workout split is the best thing I’ve created for you

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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

Squat (Barbell)

Stiff Leg Deadlift

Leg Press

Leg Curl

Seated Calf Raise

Leg Raise (Captain's Chair)

LEGS & ABS

Barbell Row

Incline Bench Press (Dumbbell)

Military Press (Barbell)

Back Extension (Weighted)

Plank (Weighted)

TORSO 

Bench Press (Barbell)

Incline Bench Press (Barbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Pec Deck (Machine)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Push Up

CHEST & TRICEPS 

Seated Shoulder Press (Dumbbell)

Face Pull

Incline Curl (Dumbbell)

Hammer Curl

Lying Tricep Extension (Barbell)

V-Handle Tricep Pushdown (Cable)

Wrist Curls

Reverse Wrist Curl (Barbell)

BRO DAY

Tempo Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Hip Thrust (Dumbbell)

LOWER BODY

Deadlift (Barbell)

Deadlift (Paused)

Lat Pulldown

T-Bar Row

Straight Arm Pulldown

Bicep Curl (Barbell)

Hammer Curl (Cable)

BACK & BICEPS 

1 reviews for Strength training split for 6 days

Sam P.