Day 1 – Legs  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets 3xDrop set Day 2 – Chest [ Heavy day ], […]
Category Archives: 6 day split schedules
Monday -Hamstrings/ middle lower back/ calves  recommended sets & reps hamstring curls 5×10 reverse hack squats 4×15-20 bent knee still legged dead lifts 5×8-10 kick backs 3×10 seated cable rows 3×8-10 walking lunges with bar on chest 3×16 steps leg extension high rep drop sets 3xDrop set Tuesday – Upper back/ Triceps/ Calves  recommended sets […]
Day 1 – Legs [ heavy ]  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets 3xDrop set Day 2 – Chest thickness, […]
Day 1 – Legs & Calves + Abs  recommended sets & reps ( reps are near failure) Leg extensions 20 reps, 16 reps , 12 reps ,8 reps , 6 reps Squat neutral stance 20 reps, 15 reps , 10 reps , 6 reps , 6 reps + dropset Leg Press narrow stance 20 reps, […]
Day 1 – Legs  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets 3xDrop set Day 2 – Chest [ Heavy day ], […]
Day 1 – Legs  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets 3xDrop set Day 2 – Chest thickness, Biceps  recommended sets […]
Day 1 – Legs  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets 3xDrop set Day 2 – Back thickness , Traps,HIIT  recommended […]
Monday – Legs  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets 3xDrop set Tuesday – Chest thickness, Biceps  recommended sets & reps […]