6 Day - Chest Bis, Legs, Back Tris

6-Day Chest & Biceps / Legs / Back & Triceps Program
This structured split is designed to maximize muscle growth and strength progression, balancing compound movements and isolation exercises for effective hypertrophy. The program follows progressive overload principles, utilizing rep ranges and rest periods tailored for strength (6-10 reps), hypertrophy (8-15 reps), and muscular endurance (15+ reps).

Each muscle group is trained twice per week, ensuring sufficient volume and recovery to optimize growth. Rest times are structured based on intensity and movement type:

Strength-focused movements (6-10 reps) → 2-3 minutes
Hypertrophy-focused movements (8-12 reps) → 60-90 seconds
Isolation & high-rep work (12-15+ reps) → 30-60 seconds
Training Guidelines:
Push sets close to failure (RIR 0-2) depending on the movement.
Prioritize progressive overload (increase weight or reps over time).
Begin with compound lifts, followed by targeted isolation work.
Deload every 6-12 weeks based on fatigue and performance.
This program is structured for long-term progression, making it ideal for those looking to build muscle, increase strength, and improve overall aesthetics while minimizing fatigue and injury risk. Run for 8-12 weeks before making adjustments.

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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

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Bulgarian Split Squat (Dumbbell)

Leg Curl

Seated Calf Raise

Standing Calf Raise

Legs

Hack Squat

Hip Thrust (Machine)

Leg Extension

Walking Lunge (Dumbbell)

Pull-Up (Assisted)

Pendlay Row

Seated Row (Cable)

Lat Prayer

Face Pull

Shrug (Dumbbell)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Back & Tris

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Dip (Bodyweight)

Incline Chest Fly (Dumbbell)

Upright Row (Barbell)

Bicep Curl (EZ Bar)

Lying Cable Curl

Face Away Cable Curl

Chest Shoulders Bis

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Decline Chest Press

Lateral Raise (Machine)

Chest Fly (Cable)

Incline Curl (Dumbbell)

Concentration Curl

Hammer Curl (Dumbbell)

Chest Shoulders Bis 2

Chin-Up (Assisted)

Lat Pulldown (Close Grip)

Kroc Row

Rear Delt Fly (Machine)

Behind The Back Shrug

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Tricep Kickback

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