6-Day Split Training Program​ Prepared by: Fergus Gravino 

Legend: 
Repetitions = C
​ olor Red Digits  
Sets = C
​ olor Blue Digits 
Notes = C
​ olor Green Digits 

Day One- Chest & Triceps   7. Cable Upper Chest-focused Flys 

↪ 1​ st ​Set: 1​ 5 ​reps 
 
↪2 ​ nd S ​ et: ​13 r​ eps 
1. Incline Dumbbell Chest Press  
↪3 ​ rd S ​ et : ​12 r​ eps 
↪ 1​ st ​Set: ​15 ​reps 
↪N ​ ote​: S ​ uperset ​with Decline Push Ups​ (​  
↪2 ​ nd ​Set: ​13 r​ eps 
Feet on a bench or higher ground while 
↪3 ​ rd ​Set (​Max-out Set​): 1​ 2 r​ eps 
hands are planted on the ground): 8 ​ ​reps 
↪​ Note: A ​ fter every set, ​Superset ​by 
 
Incline Dumbbell Chest Flys:​ ​12 r​ eps 
8. Cable Lower Chest-focused Flys 
 
↪ 1​ st ​Set: 1​ 5 ​reps 
2. Flat Bench Barbell Press ( Strength ) 
↪2 ​ nd S ​ et: ​13 r​ eps 
↪​ 1​ st ​Set: ​8 ​reps 
↪3 ​ rd S ​ et : ​12 r​ eps 
↪2 ​ nd ​Set: ​7 r​ eps 
↪N ​ ote​: S ​ uperset ​with Machine Dips or 
↪3 ​ rd ​Set (​Max-out Set​): 6 ​ ​reps 
Regular Dips​ ​: U ​ ntil Failure 
↪​ Note: A ​ fter every set, ​Superset ​with   
 
Flat Dumbbell Chest Flys: ​12 r​ eps 
9. Close Grip Flat Bench Press 
↪N ​ ote: ​Always make the Bar touch your  
↪ All three sets: ​12 r​ eps 
Chest & The Bar must be aligned on or 
↪N ​ ote​: S ​ uperset ​with Cable Tricep 
right under your Chest nipples. 
Extensions: 1​ 2 r​ eps 
 
3. Decline Smith Machine Press 
↪ ​All three​ Sets: ​12​ reps 
↪N ​ ote​: S ​ uperset w ​ ith Rope Tricep 
Pushdowns: 1​ 2​ reps 
 
4. Machine Chest Flys 
↪ 1​ st ​Set: ​15 ​reps 
↪2 ​ nd ​Set: ​13 r​ eps 
↪3 ​ rd ​Set : 1​ 2 r​ eps 
↪N ​ ote​: S ​ uperset w ​ ith Overhead Dumbbell 
Tricep Extensions: ​12 r​ eps 
 
5. Incline Machine Chest Press 
↪ All sets: ​5-4-3-2-1 ​reps mechanism 
↪T ​ hree ​Sets 
↪N ​ ote​: When the other arm is stagnant 
remember to keep it in contraction while 
the arm is reppin. 
↪N ​ ote: ​Use lighter weights for proper 
execution 
 
6. Machine or Regular Chest Dips 
↪ 1​ st ​Set: ​15 ​reps 
↪2 ​ nd ​Set: ​13 r​ eps 
↪3 ​ rd ​Set : 1​ 2 r​ eps 
 
   
  

Day Two- Back & Biceps   7. One Arm Dumbbell Rows 

↪​ A​ ll ​Sets: ​12 r​ eps 
 
↪N ​ ote​: Always feel the mind-muscle 
1. Conventional or Sumo Deadlift 
connection per rep. Do not use weights 
(Strength) 
that are too heavy. 
↪ 1​ st ​Set: ​8 ​reps 
 
↪2 ​ nd ​Set: ​8 r​ eps 
8. Rope Straight Arm Pulldowns 
↪3 ​ rd ​Set (​Max-out Set​): 6 ​ ​reps 
↪ 1​ st ​Set: 1​ 5 ​reps 
 
↪2 ​ nd S ​ et: ​13 r​ eps 
 
↪3 ​ rd S​ et : ​12 r​ eps 
2. Barbell Bent-Over Row Drop set 
↪N ​ ote​: S​ uperset ​machine or regular close 
↪​ A ​ ll S ​ ets: ​12 ​reps 
grip pull ups​ :​ U ​ ntil Failure 
↪2 ​ Drop sets per Mainset: ​12 r​ eps 
 
↪3 ​ ​Main sets; Every Mainset= 2 drop sets 
9. Bicep Curls 
↪​ Note: M ​ inimal to No rest period in 
↪ All three sets: ​12 r​ eps 
between drop sets. 
↪N ​ ote​: S​ uperset ​with Hammer Curls: 1​ 2 
↪​ Note: D ​ ecrease weight in every drop set 
reps 
 
3. Seated Machine Rows 
↪ ​All three​ Sets: ​5-4-3-2-1 r​ ep 
Mechanism 
↪T ​ hree ​Sets 
↪N ​ ote​: When the other arm is stagnant 
remember to keep it in contraction while 
the arm is repping. 
↪N ​ ote: ​Use lighter weights for proper 
execution 
 
4. Wide grip Cable Pull downs 
↪ 1​ st ​Set: ​15 ​reps 
↪2 ​ nd ​Set: ​13 r​ eps 
↪3 ​ rd ​Set : 1​ 2 r​ eps 
↪N ​ ote​: S ​ uperset w ​ ith Wide grip cable 
chin pull downs: ​12 ​reps 
 
5. Close Grip seated Pull downs 
↪ 1​ st ​Set: ​15 ​reps 
↪2 ​ nd ​Set: ​13 r​ eps 
↪3 ​ rd ​Set : 1​ 2 r​ eps 
↪N ​ ote​: S ​ uperset w ​ ith Dumbbell Bicep 
Curl: ​12 ​reps 
↪N ​ ote: ​Use lighter weights for proper  
 
6. Close Grip seated Machine Rows 
↪ 1​ st ​Set: ​15 ​reps 
↪2 ​ nd ​Set: ​13 r​ eps 
↪3 ​ rd ​Set : 1​ 2 r​ eps 
↪N ​ ote​: S ​ uperset w ​ ith Dumbbell Hammer 
Curl: ​12 ​reps 
 
   
  

Day Three-Shoulders & Tricep  6. Standing Cable Rear Delt Flys 

↪ A ​ ll three​ Sets: 5 ​ -4-3-2-1 r​ ep 
 
Mechanism 
1. Dumbbell Shoulder Press 
↪T ​ hree ​Sets 
↪ 1​ st ​Set: ​15 ​reps 
↪N ​ ote​: When the other arm is stagnant 
↪2 ​ nd ​Set: ​13 r​ eps 
remember to keep it in contraction while 
↪3 ​ rd ​Set (​Max-out Set​): 1​ 2 r​ eps 
the arm is repping. 
↪N ​ ote​: S ​ uperset D​ umbbell Rear Delt Flys 
↪N ​ ote: U ​ se lighter weights for proper 
: ​12 r​ eps per arm 
execution 
 
 
 
 
2. Machine Rear-Delt Flys 
7. Plate Front Raises 
↪​ A ​ ll S ​ ets: ​12 ​reps 
↪​ A ​ ll ​Sets: ​12 r​ eps 
↪ 1​ Drop sets per Mainset: 1​ 2 r​ eps 
↪2 ​ Drop sets per Mainset: ​12 r​ eps 
↪3 ​ ​Main sets; Every Mainset= 1 drop set 
↪3 ​ ​Main sets; Every Mainset= 2 drop set 
↪​ Note: M ​ inimal to No rest period in 
↪​ Note: M ​ inimal to No rest period in 
between drop sets. 
between drop sets. 
↪​ Note: I​ n the Drop Set reverse your grip 
↪N ​ ote​: Always feel the mind-muscle 
with thumbs facing down and palms 
connection per rep. Do not use weights 
facing out 
that are too heavy. 
 
 
3. Side Lateral Raises 
8. Advanced Side Lateral Raises 
↪​ A ​ ll S ​ ets: ​12 ​reps 
↪ A ​ ll three​ Sets: 5 ​ -4-3-2-1 r​ ep 
↪2 ​ Drop sets per Mainset: ​12 r​ eps 
Mechanism 
↪3 ​ ​Main sets; Every Mainset= 2 drop set 
↪T ​ hree ​Sets 
↪​ Note: M ​ inimal to No rest period in 
↪N ​ ote​: When the other arm is stagnant 
between drop sets. 
remember to keep it in contraction while 
↪​ Note: D ​ ecrease weight per drop set & 
the arm is repping. 
Refrain from using momentum. 
↪N ​ ote: U ​ se lighter weights for proper 
 
execution 
4. Rope Face Pulls 
 
↪ 1​ st ​Set: ​15 ​reps 
9. Close Grip Flat Bench Press 
↪2 ​ nd ​Set: ​13 r​ eps 
↪ All three sets: ​12 r​ eps 
↪3 ​ rd ​Set : 1​ 2 r​ eps 
↪N ​ ote​: S​ uperset ​with Cable Tricep 
↪N ​ ote​: S ​ uperset w​ ith Rope Tricep 
Extensions: 1​ 2 r​ eps 
Pushdowns: 1​ 2 ​reps 
 
 
 
5. Seated Military Press Drop set 
↪​ A ​ ll S ​ ets: ​8 ​reps 
↪2 ​ Drop sets per Mainset: ​8 r​ eps 
↪3 ​ ​Main sets; Every Mainset=2 drop set 
↪​ Note: M ​ inimal to No rest period in 
between drop sets. 
↪​ Note: D ​ ecrease weight per drop set & 
Refrain from using momentum. 
 
 
 
   
  

Day Four-Legs  7. Weighted Calf Raises 

↪ Calf Raises ​10 ​reps (Straight feet) & 6
​  
 
reps(Toes facing Inward) & ​6 r​ eps(Toes 
1. Back Squats (Strength) 
Facing Outward): ​3 ​Sets 
↪ 1​ st ​Set: ​8 ​reps 
↪N​ ote​: S
​ uperset ​with One Leg Calf 
↪2 ​ nd ​Set: ​8​reps 
Raises: ​10 ​reps 
↪3 ​ rd ​Set (​Max-out Set​): 6
​ ​reps 
 
 
 
2. Front Squats 
↪ 1​ st ​Set: ​12 ​reps 
↪2 ​ nd ​Set (​Max-out Set​): ​12 r​ eps 
 
 
3. Straight-Leg Deadlift 
↪ 1​ st ​Set: ​15 ​reps 
↪2 ​ nd ​Set: ​13 r​ eps 
↪3 ​ rd ​Set : 1​ 3 r​ eps 
↪4 ​ th ​Set (​Max-out Set​): 1​ 2 r​ eps 
↪5 ​ th ​Set (​Deload Set​): 1​ 3 ​reps 
↪N ​ ote​: S ​ uperset w ​ ith Calf Raises ​10 ​reps 
(Straight feet) & ​6 ​reps(Toes facing 
Inward) & ​6 ​reps(Toes Facing Outward) 
 
4. Leg Extensions 
↪ 1​ st ​Set: ​15 ​reps 
↪2 ​ nd ​Set: ​13 r​ eps 
↪3 ​ rd ​Set : 1​ 3 r​ eps 
↪4 ​ th ​Set (​Max-out Set​): 1​ 2 r​ eps 
↪5 ​ th ​Set (​Deload Set​): 1​ 3 ​reps 
↪N ​ ote​: S ​ uperset w ​ ith One Leg Calf 
Raises: ​10 r​ eps 
 
5. Leg Curls  
↪ 1​ st ​Set: ​15 ​reps 
↪2 ​ nd ​Set: ​13 r​ eps 
↪3 ​ rd ​Set : 1​ 3 r​ eps 
↪4 ​ th ​Set (​Max-out Set​): 1​ 2 r​ eps 
↪5 ​ th ​Set (​Deload Set​): 1​ 3 ​reps 
↪N ​ ote​: S ​ uperset w ​ ith Straight-Leg 
Dumbbell Deadlift: ​12 ​reps 
 
6. Linear Leg Press 
↪ 1​ st ​Set: ​12 ​reps 
↪2 ​ nd ​Set: ​12​reps 
↪3 ​ rd ​Set : 1​ 0 ​reps 
↪4 ​ th ​Set (​Max-out Set​): 8 ​ r​ eps 
↪5 ​ th ​Set (​Deload Set​): 1​ 2 ​reps 
↪N ​ ote​: S ​ uperset w ​ ith Controlled Body 
Squats: ​12 r​ eps 
 
   
  

Day Five-Push Hypertrophy  7. Machine Chest Flys 

↪ 1​ st ​Set: 1​ 5 ​reps 
 
↪2 ​ nd S ​ et: ​13 r​ eps 
1. Incline Dumbbell Chest Press  
↪3 ​ rd S ​ et : ​12 r​ eps 
↪ 1​ st ​Set: ​15 ​reps 
↪N ​ ote​: S ​ uperset ​with Overhead Dumbbell 
↪2 ​ nd ​Set: ​13 r​ eps 
Tricep Extensions: ​12 r​ eps 
↪3 ​ rd ​Set (​Max-out Set​): 1​ 2 r​ eps 
 
↪​ Note: A ​ fter every set, ​Superset ​by 
8. Plate Front Raises 
Incline Dumbbell Chest Flys:​ ​12 r​ eps 
↪​ A ​ ll ​Sets: ​12 r​ eps 
 
↪2 ​ Drop sets per Mainset: ​12 r​ eps 
2. Flat Bench Barbell Press (Hypertrophy) 
↪3 ​ ​Main sets; Every Mainset= 2 drop set 
↪​ 1​ st ​Set: ​15​reps 
↪​ Note: M ​ inimal to No rest period in 
↪2 ​ nd ​Set: ​13​reps 
between drop sets. 
↪3 ​ rd ​Set (​Max-out Set​): 1​ 2 r​ eps 
↪N ​ ote​: Always feel the mind-muscle 
↪​ Note: A ​ fter every set, ​Superset ​with   
connection per rep. Do not use weights 
Flat Dumbbell Chest Flys: ​12 r​ eps 
that are too heavy. 
↪N ​ ote: ​Always make the Bar touch your  
 
Chest & The Bar must be aligned on or 
9. Close Grip Flat Bench Press 
right under your Chest nipples. 
↪ All three sets: ​12 r​ eps 
 
↪N ​ ote​: S​ uperset ​with Cable Tricep 
 
Extensions: 1​ 2 r​ eps 
3. Decline Smith Machine Press 
 
↪ ​All three​ Sets: ​12​ reps 
 
↪N ​ ote​: S ​ uperset w​ ith Rope Tricep 
Pushdowns: 1​ 2​ reps 
 
4. Dumbbell Shoulder Press 
↪ 1​ st ​Set: ​15 ​reps 
↪2 ​ nd ​Set: ​13 r​ eps 
↪3 ​ rd ​Set (​Max-out Set​): 1​ 2 r​ eps 
↪N ​ ote​: S ​ uperset D​ umbbell Side Delt 
Lateral Raises: ​12 r​ eps per arm 
 
5. Side Lateral Raises 
↪​ A ​ ll S ​ ets: ​12 ​reps 
↪2 ​ Drop sets per Mainset: ​12 r​ eps 
↪3 ​ ​Main sets; Every Mainset= 2 drop set 
↪​ Note: M ​ inimal to No rest period in 
between drop sets. 
↪​ Note: D ​ ecrease weight per drop set & 
Refrain from using momentum. 
 
6. Seated Military Press Drop set 
↪​ A ​ ll S ​ ets: ​8 ​reps 
↪2 ​ Drop sets per Mainset: ​8 r​ eps 
↪3 ​ ​Main sets; Every Mainset=2 drop set 
↪​ Note: M ​ inimal to No rest period in 
between drop sets. 
↪​ Note: D ​ ecrease weight per drop set & 
Refrain from using momentum 
 
   
  

Day Six-Pull Hypertrophy  7. Standing Cable Rear Delt Flys 

↪ A ​ ll three​ Sets: 5 ​ -4-3-2-1 r​ ep 
 
Mechanism 
1. Barbell Bent-Over Row Drop set 
↪T ​ hree ​Sets 
↪​ A
​ ll S​ ets: ​12 ​reps 
↪N ​ ote​: When the other arm is stagnant 
↪2 ​ Drop sets per Mainset: ​12 r​ eps 
remember to keep it in contraction while 
↪3 ​ ​Main sets; Every Mainset= 2 drop sets 
the arm is repping. 
↪​ Note: M ​ inimal to No rest period in 
↪N ​ ote: U ​ se lighter weights for proper 
between drop sets. 
execution 
↪​ Note: D ​ ecrease weight in every drop set 
 
 
8. Rope Straight Arm Pulldowns 
2. Seated Machine Rows 
↪ 1​ st ​Set: 1​ 5 ​reps 
↪ ​All three​ Sets: ​5-4-3-2-1 r​ ep 
↪2 ​ nd S ​ et: ​13 r​ eps 
Mechanism 
↪3 ​ rd S ​ et : ​12 r​ eps 
↪T ​ hree ​Sets 
↪N ​ ote​: S ​ uperset ​machine or regular close 
↪N ​ ote​: When the other arm is stagnant 
grip pull ups​ :​ U ​ ntil Failure 
remember to keep it in contraction while 
 
the arm is repping. 
9. Bicep Curls 
↪N ​ ote: ​Use lighter weights for proper 
↪ All three sets: ​12 r​ eps 
execution 
↪N ​ ote​: S ​ uperset ​with Hammer Curls: 1​ 2 
 
reps 
 
3. Wide grip Cable Pull downs 
↪ 1​ st ​Set: ​15 ​reps 
↪2 ​ nd ​Set: ​13 r​ eps 
↪3 ​ rd ​Set : 1​ 2 r​ eps 
↪N ​ ote​: S ​ uperset w ​ ith Wide grip cable 
chin pull downs: ​12 ​reps 
 
4. Machine Rear-Delt Flys 
↪​ A ​ ll S ​ ets: ​12 ​reps 
↪ 1​ Drop sets per Mainset: 1​ 2 r​ eps 
↪3 ​ ​Main sets; Every Mainset= 1 drop set 
↪​ Note: M ​ inimal to No rest period in 
between drop sets. 
↪​ Note: I​ n the Drop Set reverse your grip 
with thumbs facing down and palms 
facing out 
 
5. Rope Face Pulls 
↪ 1​ st ​Set: ​15 ​reps 
↪2 ​ nd ​Set: ​13 r​ eps 
↪3 ​ rd ​Set : 1​ 2 r​ eps 
↪N ​ ote​: S ​ uperset w ​ ith Rope Tricep 
Pushdowns: 1​ 2 ​reps 
 
6. Close Grip seated Machine Rows 
↪ 1​ st ​Set: ​15 ​reps 
↪2 ​ nd ​Set: ​13 r​ eps 
↪3 ​ rd ​Set : 1​ 2 r​ eps 
↪N ​ ote​: S ​ uperset w ​ ith Dumbbell Hammer 
Curl: ​12 ​reps