Greg's 6-Day Arms and Legs Specialization

Unleash your strength with Greg's 6-Day Arms and Legs Specialization, a comprehensive 8-week program designed to sculpt and define your upper and lower body. This intense regimen combines heavy compound lifts like the High Bar Squat and Romanian Deadlift with targeted isolation exercises for arms, ensuring balanced development and explosive gains. With six days of dedicated training each week, you'll push your limits and see real results. Equip yourself with a full gym and get ready to transform your physique!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Hip Adductor (Machine)

Standing Calf Raise

Incline Curl (Dumbbell)

Overhead Tricep Extension (EZ-Bar)

Face Away Cable Curl

Tricep Rope Push Down (Cable)

Reverse Bicep Curl (EZ Bar)

Legs and Arms

Incline Bench Press (Dumbbell)

Bench Press (Barbell)

Chest Fly (Machine)

Dip (Weighted)

Abs Crunch (Machine)

Chest

Preacher Curl (EZ Bar)

Concentration Curl

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Wrist Curls

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Good Morning

Arms and Legs

Pull-Up (Weighted)

Deadlift (Barbell)

Chest Supported Row (Machine)

Seated Row (Cable)

Lat Pulldown (Single Arm)

Shrug (Barbell)

Decline Crunch (Weighted)

Back

Pendulum Squat

Hack Squat

Lying Leg Curl

Close Grip Bench Press (Smith Machine)

Bicep Curl (Barbell)

Tricep Dip (Bodyweight)

Bicep Curl (Machine)

Hammer Curl (Dumbbell)

Seated Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Lateral Raise (Cable)

Rear Delt Fly (Machine)

Face Pull

Front Raise

Hanging Toes To Bar

Shoulders

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