6 - Day Heavy Split Workout

Unleash your strength with the 6-Day Heavy Split Workout, a rigorous 8-week program designed for serious lifters. This comprehensive plan targets major muscle groups six days a week, emphasizing heavy lifts and progressive overload to maximize gains. Each session is meticulously crafted, featuring compound movements like bench presses and deadlifts, ensuring you build muscle and strength efficiently. Get ready to push your limits and transform your physique with this powerful training regimen!

The goal:
▪︎ Build size
▪︎ Stay lean
Maximize fullness & symmetry
Save this structure and follow it for 6-8 weeks. Want the full plan with exercises, sets & reps?

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Bench Press (Close Grip)

Overhead Tricep Extension (Cable)

Tricep Rope Push Down (Cable)

Decline Crunch (Weighted)

Chest & Triceps [ Heavy ] 

Pull-Up (Weighted)

Bent Over Row (Barbell)

Romanian Deadlift (Barbell)

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Reverse Cable Curl

Oblique Side Bends

Day 2 - Back Biceps [ Heavy ]

Seated Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Squat (Barbell)

Leg Press

Leg Curl

Hip Thrust (Machine)

Standing Calf Raise

Plank With Oblique Twist

Day 3 - Shoulder Legs [ Heavy 

Chest Fly (Cable)

Chest Press (Machine)

Incline Chest Fly (Dumbbell)

Tricep Kickback

Skull Crusher (Dumbbell)

Hanging Leg Raise

Day4 - Chest Triceps
[ Heavy ]

Wide Grip Lat Pulldown

Seated Row (Cable)

Straight Arm Pulldown

Preacher Curl (Dumbbell)

Incline Curl (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Side Crunch (Cable)

Day 5 - Back + Biceps

Arnold Press

Rear Delt Fly (Machine)

Shrug (Barbell)

Stiff Leg Deadlift

Lunge (Dumbbell)

Day 6 - Shoulders + Legs

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