Thank you for checking out our Six-Day gym split! Feel free to just use this as inspiration or to have it as your main split. If you wish to have a custom split, you can always book a call with Jens Panum at the home page!
Day 1: Chest and Back
- Warm-up: (jogging, cycling, etc.)
- 5-10 minutes of light cardio
- Bench Press: 4 sets x 8-10 reps
- Incline Dumbbell Press: 4 sets x 8-10 reps
- Pec Deck Flyes: 3 sets x 10-12 reps
- Pull-Ups: 4 sets x Max reps
- Barbell Rows: 4 sets x 8-10 reps
- Seated Cable Rows: 3 sets x 10-12 reps
- Deadlifts: 4 sets x 6-8 reps
Day 2: Shoulders and Arms
- Warm-up: (jogging, cycling, etc.)
- 5-10 minutes of light cardio
- Military Press: 4 sets x 8-10 reps
- Dumbbell Lateral Raises: 4 sets x 10-12 reps
- Front Plate Raises: 3 sets x 12-15 reps
- Barbell Curl: 4 sets x 8-10 reps
- Dumbbell Hammer Curls: 4 sets x 10-12 reps
- Tricep Rope Pushdowns: 4 sets x 8-10 reps
- Skull Crushers: 3 sets x 10-12 reps
Day 3: Legs
- Warm-up: (jogging, cycling, etc.)
- 5-10 minutes of light cardio
- Squats: 4 sets x 8-10 reps
- Leg Press: 4 sets x 10-12 reps
- Leg Extensions: 3 sets x 12-15 reps
- Romanian Deadlifts: 4 sets x 8-10 reps
- Walking Lunges: 3 sets x 12-15 reps per leg
- Calf Raises: 5 sets x 12-15 reps
Day 4: Chest and Back
- Warm-up: (jogging, cycling, etc.)
- 5-10 minutes of light cardio
- Incline Bench Press: 4 sets x 8-10 reps
- Dumbbell Flyes: 4 sets x 10-12 reps
- Cable Crossovers: 3 sets x 12-15 reps
- Wide Grip Pull-Ups: 4 sets x Max reps
- T-Bar Rows: 4 sets x 8-10 reps
- Lat Pulldowns: 3 sets x 10-12 reps
- Deadlifts: 4 sets x 6-8 reps
Day 5: Shoulders and Arms
- Warm-up: (jogging, cycling, etc.)
- 5-10 minutes of light cardio
- Seated Dumbbell Press: 4 sets x 8-10 reps
- Lateral Raises: 4 sets x 10-12 reps
- Bent Over Rear Delt Flyes: 3 sets x 12-15 reps
- Preacher Curls: 4 sets x 8-10 reps
- Concentration Curls: 4 sets x 10-12 reps
- Overhead Tricep Extensions: 4 sets x 8-10 reps
- Dips: 3 sets x 10-12 reps
Day 6: Legs
- Warm-up: (jogging, cycling, etc.)
- 5-10 minutes of light cardio
- Front Squats: 4 sets x 8-10 reps
- Hack Squats: 4 sets x 10-12 reps
- Lying Leg Curls: 3 sets x 12-15 reps
- Stiff-Leg Deadlifts: 4 sets x 8-10 reps
- Single Leg Press: 3 sets x 12-15 reps per leg
- Seated Calf Raises: 5 sets x 12-15 reps
Notes:
- Rest for 60-90 seconds between sets.
- Use challenging weights while maintaining proper form.
- Ensure proper nutrition and hydration to support muscle growth and recovery.
- Incorporate progressive overload by gradually increasing weights or reps over time.
- Listen to your body and adjust the intensity and volume as needed to avoid overtraining and injury.
- Warm up before each workout and cool down with stretching afterward to prevent injury and promote flexibility.
Why these exercise
Day 1: Chest and Back
- Bench Press: A classic compound movement for the chest, targeting the pectoral muscles, anterior deltoids, and triceps.
- Incline Dumbbell Press: Focuses on the upper portion of the chest, helping to create a well-rounded chest shape.
- Pec Deck Flyes: Isolates the chest muscles, providing a focused contraction and stretch to promote muscle growth.
- Pull-Ups: A compound movement targeting the back muscles, particularly the latissimus dorsi, teres major, and biceps.
- Barbell Rows: Targets the upper back muscles, including the latissimus dorsi, rhomboids, and middle trapezius.
- Seated Cable Rows: Isolates the back muscles, providing additional volume and targeting different angles for comprehensive back development.
- Deadlifts: A compound movement targeting the posterior chain, including the lower back, glutes, hamstrings, and grip strength.
Day 2: Shoulders and Arms
- Military Press: Targets the deltoid muscles, providing overall shoulder development and strength.
- Dumbbell Lateral Raises: Isolates the side deltoids, helping to create width and definition in the shoulders.
- Front Plate Raises: Targets the front deltoids, providing additional shoulder development and strength.
- Barbell Curl: Targets the biceps, providing a focused contraction and promoting bicep growth.
- Dumbbell Hammer Curls: Targets the brachialis and brachioradialis, providing variation to traditional bicep curls and promoting balanced bicep development.
- Tricep Rope Pushdowns: Targets the triceps, providing a focused contraction and promoting tricep growth.
- Skull Crushers: Isolates the triceps, providing additional volume and targeting different angles for comprehensive tricep development.
Day 3: Legs
- Squats: A fundamental compound movement targeting the quadriceps, hamstrings, glutes, and core, promoting overall lower body strength and muscle growth.
- Leg Press: Provides a variation to the squat, targeting the quadriceps and allowing for higher volume training to stimulate muscle growth.
- Leg Extensions: Isolates the quadriceps, providing a focused contraction and promoting quadricep growth.
- Romanian Deadlifts: Targets the hamstrings and glutes, providing a hip hinge movement pattern and promoting hamstring and glute development.
- Walking Lunges: Targets the quadriceps, hamstrings, glutes, and stabilizer muscles, promoting muscle growth and functional strength.
- Calf Raises: Targets the calf muscles, promoting calf muscle growth and strength.
The repetition and set schemes are aligned with hypertrophy goals, aiming for moderate to high volume to stimulate muscle growth and adaptation. The selection of compound and isolation exercises ensures balanced development and targets each muscle group from various angles. Additionally, rest periods between sets should be adjusted to ensure sufficient recovery while maintaining intensity throughout the workout.