6 day split schedules, Training, Training Schedules
More Pain More Gain 6 day split
| 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 & reps |
| standing calves | 10-15sets |
| bent over barbell rows | 2set 8-10 |
| Pull ups | 3×8-10 reps |
| seated rows V-grip | 3×8-10 reps |
| Dumbbell or T-Bar rows | 3×8 |
| dead-lifts | 5sets 6-8reps |
| Long bar standing pull overs | 7sets |
| overhead extensions | 3×8-10 reps |
| 3sets weighted dips | 3×8-10 reps |
| Wednesday – Chest mass/ Biceps | recommended sets & reps |
| incline press full range | 2×8-10 |
| incline smith lock outs | 4×8-10 |
| incline flies | 3×10-12 |
| Decline press | 4×8-10 |
| cable or peck deck | 7 sets |
| cable cross bench pull overs | 3×10-12 |
| preacher curls super-set ez bar curls | 3×8-10 |
| laying short bar cable curls | 3×10-12 |
| Thursday – Quads/ Hamstrings volume | recommended sets & reps |
| Squat | 5×8-10 |
| calf raises | 8×20 |
| Leg press | 4×12-15 |
| front squat | 3×8-10 |
| walking lunges down and back | 3×12-15 steps |
| ab/abductions | 3×20 |
| leg extension | 7×12 |
| Kneeling cable crunches | 3×12 |
| Standing cable crunches | 3×12 |
| Weight leg raises | 3×12 |
| Friday – Biceps/ Triceps Chest volume | recommended sets & reps |
| 1. Alternate Dumbbell curls | 7sets circuit. Start at 1 rest 30sec. Then start without rest adding each exercise. (ex. 1. 1,2,1. 1,2,3,1. 1,2,3,4,1. 1,2,3,4,5,1. 1,2,3,4,5,6,1.) once you have done all 6 and came back to 1. subtract one of each exercise after you hit the 6th. (ex. 1,2,3,4,5,6,2. 2,3,4,5,6,3. 3,4,5,6,4. 4,5,6,5. 5,6,6. 6) |
| 2. Rope Curls | |
| 3. Cable ez curls bar | |
| 4. Rope extensions | |
| 5. short bar press down | |
| 6. body-weight bench dips | |
| Saturday – Shoulder/ Traps | recommended sets & reps |
| machine shoulder press | 6×10-12 |
| 6. Front Raises Dumbbell | Start with cable rope high pulls. Hell 6x6x6 (6 exercise, 6sets, 6reps +) little to no rest between exercise 30-45sec rest between sets. |
| 5. Side Lateral Dumbbell | |
| 4. Bent-over Flies Dumbbell | |
| 3. Plate front raises(steering wheel) | |
| 2. Cable side laterals | |
| 1. upright rows | |
| behind back shrugs | 3×8-10 |
| dumbell shrugs | 3×8-10 |
| bent over rope front raise | 3xfailure |
