logo
6 Day Hypertrophy
by Nathaniel G.
2 athletes joined
Program Description
Lower, Upper, Legs 6 day split focused on hypertrophy
Program Overview
Level
Advanced, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
May 13, 2024 01:54
Last Edited
May 25, 2024 05:42
down_app
Week 1
1 / 6 Weeks
Day 1
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@10
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@9.5
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@9.5
4A
Cossack Squat
2 Sets
4B
Seated Hamstring Curl
2 Sets
5A
Standing Calf Raise
3 Sets
15 Reps
@10
5B
Tibialis Raises
3 Sets
15 Reps
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
@10
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@10
3
Dip (Weighted)
3 Sets
10 Reps
@10
4
Pull-Up (Weighted)
3 Sets
10 Reps
@10
5
Helms Row
3 Sets
15 Reps
@9.5
6
Y Raise
3 Sets
12 Reps
@10
7
Rhomboid Cross
3 Sets
12 Reps
@10
Day 3
1
Bench Press (Close Grip)
3 Sets
10 Reps
@9.5
2
Rope Hammer Curls
3 Sets
10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
5A
Wrist Curls
3 Sets
15 Reps
@10
5B
Push Up
3 Sets
30 Reps
@10
Day 4
1
Platz Squat
3 Sets
10 Reps
@9
2A
Hip Thrust (Barbell)
2 Sets
12 Reps
@10
2B
Bulgarian Split Squat (Bodyweight)
2 Sets
12 Reps
@10
3A
Sled Push
3 Sets
4A
Hip Adductor (Machine)
3 Sets
12 Reps
@10
4B
Sissy Squat
3 Sets
10 Reps
@10
5
Standing Calf Raise
3 Sets
15 Reps
@10
Day 5
1
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@10
2
Bench Press (Barbell)
3 Sets
10 Reps
@9.5
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
6B
Face Pull
3 Sets
20 Reps
@10
Day 6
1
Hammer Curl
3 Sets
10 Reps
@10
2
JM Press
3 Sets
10 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
4
Tricep Kickback
3 Sets
12 Reps
@10
5
Wrist Curls
5 Sets
15 Reps
@10
6
Reverse Wrist Curl (Barbell)
5 Sets
15 Reps
@10
Day 1
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@10
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@9.5
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@9.5
4A
Cossack Squat
2 Sets
4B
Seated Hamstring Curl
2 Sets
5A
Standing Calf Raise
3 Sets
15 Reps
@10
5B
Tibialis Raises
3 Sets
15 Reps
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
@10
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@10
3
Dip (Weighted)
3 Sets
10 Reps
@10
4
Pull-Up (Weighted)
3 Sets
10 Reps
@10
5
Helms Row
3 Sets
15 Reps
@9.5
6
Y Raise
3 Sets
12 Reps
@10
7
Rhomboid Cross
3 Sets
12 Reps
@10
Day 3
1
Bench Press (Close Grip)
3 Sets
10 Reps
@9.5
2
Rope Hammer Curls
3 Sets
10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
5A
Wrist Curls
3 Sets
15 Reps
@10
5B
Push Up
3 Sets
30 Reps
@10
Day 4
1
Platz Squat
3 Sets
10 Reps
@9
2A
Hip Thrust (Barbell)
2 Sets
12 Reps
@10
2B
Bulgarian Split Squat (Bodyweight)
2 Sets
12 Reps
@10
3A
Sled Push
3 Sets
4A
Hip Adductor (Machine)
3 Sets
12 Reps
@10
4B
Sissy Squat
3 Sets
10 Reps
@10
5
Standing Calf Raise
3 Sets
15 Reps
@10
Day 5
1
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@10
2
Bench Press (Barbell)
3 Sets
10 Reps
@9.5
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
6B
Face Pull
3 Sets
20 Reps
@10
Day 6
1
Hammer Curl
3 Sets
10 Reps
@10
2
JM Press
3 Sets
10 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
4
Tricep Kickback
3 Sets
12 Reps
@10
5
Wrist Curls
5 Sets
15 Reps
@10
6
Reverse Wrist Curl (Barbell)
5 Sets
15 Reps
@10
Day 1
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@10
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@9.5
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@9.5
4A
Cossack Squat
2 Sets
4B
Seated Hamstring Curl
2 Sets
5A
Standing Calf Raise
3 Sets
15 Reps
@10
5B
Tibialis Raises
3 Sets
15 Reps
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
@10
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@10
3
Dip (Weighted)
3 Sets
10 Reps
@10
4
Pull-Up (Weighted)
3 Sets
10 Reps
@10
5
Helms Row
3 Sets
15 Reps
@9.5
6
Y Raise
3 Sets
12 Reps
@10
7
Rhomboid Cross
3 Sets
12 Reps
@10
Day 3
1
Bench Press (Close Grip)
3 Sets
10 Reps
@9.5
2
Rope Hammer Curls
3 Sets
10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
5A
Wrist Curls
3 Sets
15 Reps
@10
5B
Push Up
3 Sets
30 Reps
@10
Day 4
1
Platz Squat
3 Sets
10 Reps
@9
2A
Hip Thrust (Barbell)
2 Sets
12 Reps
@10
2B
Bulgarian Split Squat (Bodyweight)
2 Sets
12 Reps
@10
3A
Sled Push
3 Sets
4A
Hip Adductor (Machine)
3 Sets
12 Reps
@10
4B
Sissy Squat
3 Sets
10 Reps
@10
5
Standing Calf Raise
3 Sets
15 Reps
@10
Day 5
1
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@10
2
Bench Press (Barbell)
3 Sets
10 Reps
@9.5
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
6B
Face Pull
3 Sets
20 Reps
@10
Day 6
1
Hammer Curl
3 Sets
10 Reps
@10
2
JM Press
3 Sets
10 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
4
Tricep Kickback
3 Sets
12 Reps
@10
5
Wrist Curls
5 Sets
15 Reps
@10
6
Reverse Wrist Curl (Barbell)
5 Sets
15 Reps
@10
Day 1
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@10
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@9.5
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@9.5
4A
Cossack Squat
2 Sets
4B
Seated Hamstring Curl
2 Sets
5A
Standing Calf Raise
3 Sets
15 Reps
@10
5B
Tibialis Raises
3 Sets
15 Reps
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
@10
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@10
3
Dip (Weighted)
3 Sets
10 Reps
@10
4
Pull-Up (Weighted)
3 Sets
10 Reps
@10
5
Helms Row
3 Sets
15 Reps
@9.5
6
Y Raise
3 Sets
12 Reps
@10
7
Rhomboid Cross
3 Sets
12 Reps
@10
Day 3
1
Bench Press (Close Grip)
3 Sets
10 Reps
@9.5
2
Rope Hammer Curls
3 Sets
10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
5A
Wrist Curls
3 Sets
15 Reps
@10
5B
Push Up
3 Sets
30 Reps
@10
Day 4
1
Platz Squat
3 Sets
10 Reps
@9
2A
Hip Thrust (Barbell)
2 Sets
12 Reps
@10
2B
Bulgarian Split Squat (Bodyweight)
2 Sets
12 Reps
@10
3A
Sled Push
3 Sets
4A
Hip Adductor (Machine)
3 Sets
12 Reps
@10
4B
Sissy Squat
3 Sets
10 Reps
@10
5
Standing Calf Raise
3 Sets
15 Reps
@10
Day 5
1
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@10
2
Bench Press (Barbell)
3 Sets
10 Reps
@9.5
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
6B
Face Pull
3 Sets
20 Reps
@10
Day 6
1
Hammer Curl
3 Sets
10 Reps
@10
2
JM Press
3 Sets
10 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
4
Tricep Kickback
3 Sets
12 Reps
@10
5
Wrist Curls
5 Sets
15 Reps
@10
6
Reverse Wrist Curl (Barbell)
5 Sets
15 Reps
@10
Day 1
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@10
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@9.5
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@9.5
4A
Cossack Squat
2 Sets
4B
Seated Hamstring Curl
2 Sets
5A
Standing Calf Raise
3 Sets
15 Reps
@10
5B
Tibialis Raises
3 Sets
15 Reps
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
@10
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@10
3
Dip (Weighted)
3 Sets
10 Reps
@10
4
Pull-Up (Weighted)
3 Sets
10 Reps
@10
5
Helms Row
3 Sets
15 Reps
@9.5
6
Y Raise
3 Sets
12 Reps
@10
7
Rhomboid Cross
3 Sets
12 Reps
@10
Day 3
1
Bench Press (Close Grip)
3 Sets
10 Reps
@9.5
2
Rope Hammer Curls
3 Sets
10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
5A
Wrist Curls
3 Sets
15 Reps
@10
5B
Push Up
3 Sets
30 Reps
@10
Day 4
1
Platz Squat
3 Sets
10 Reps
@9
2A
Hip Thrust (Barbell)
2 Sets
12 Reps
@10
2B
Bulgarian Split Squat (Bodyweight)
2 Sets
12 Reps
@10
3A
Sled Push
3 Sets
4A
Hip Adductor (Machine)
3 Sets
12 Reps
@10
4B
Sissy Squat
3 Sets
10 Reps
@10
5
Standing Calf Raise
3 Sets
15 Reps
@10
Day 5
1
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@10
2
Bench Press (Barbell)
3 Sets
10 Reps
@9.5
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
6B
Face Pull
3 Sets
20 Reps
@10
Day 6
1
Hammer Curl
3 Sets
10 Reps
@10
2
JM Press
3 Sets
10 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
4
Tricep Kickback
3 Sets
12 Reps
@10
5
Wrist Curls
5 Sets
15 Reps
@10
6
Reverse Wrist Curl (Barbell)
5 Sets
15 Reps
@10
Day 1
1
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@10
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@9.5
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@9.5
4A
Cossack Squat
2 Sets
4B
Seated Hamstring Curl
2 Sets
5A
Standing Calf Raise
3 Sets
15 Reps
@10
5B
Tibialis Raises
3 Sets
15 Reps
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
@10
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@10
3
Dip (Weighted)
3 Sets
10 Reps
@10
4
Pull-Up (Weighted)
3 Sets
10 Reps
@10
5
Helms Row
3 Sets
15 Reps
@9.5
6
Y Raise
3 Sets
12 Reps
@10
7
Rhomboid Cross
3 Sets
12 Reps
@10
Day 3
1
Bench Press (Close Grip)
3 Sets
10 Reps
@9.5
2
Rope Hammer Curls
3 Sets
10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
5A
Wrist Curls
3 Sets
15 Reps
@10
5B
Push Up
3 Sets
30 Reps
@10
Day 4
1
Platz Squat
3 Sets
10 Reps
@9
2A
Hip Thrust (Barbell)
2 Sets
12 Reps
@10
2B
Bulgarian Split Squat (Bodyweight)
2 Sets
12 Reps
@10
3A
Sled Push
3 Sets
4A
Hip Adductor (Machine)
3 Sets
12 Reps
@10
4B
Sissy Squat
3 Sets
10 Reps
@10
5
Standing Calf Raise
3 Sets
15 Reps
@10
Day 5
1
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@10
2
Bench Press (Barbell)
3 Sets
10 Reps
@9.5
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@10
4
Pullover (Dumbbell)
3 Sets
15 Reps
@10
5
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
6B
Face Pull
3 Sets
20 Reps
@10
Day 6
1
Hammer Curl
3 Sets
10 Reps
@10
2
JM Press
3 Sets
10 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
4
Tricep Kickback
3 Sets
12 Reps
@10
5
Wrist Curls
5 Sets
15 Reps
@10
6
Reverse Wrist Curl (Barbell)
5 Sets
15 Reps
@10