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Workout Program

The document outlines a 6-day workout split with separate days focusing on push, pull, and legs exercises. Each day includes 3-4 compound exercises performed for 3-4 sets of 6-15 reps, with some sets taken close to failure and the last set to failure to maximize muscle growth. The split alternates between push and pull days for chest, shoulders, triceps, and back and biceps while dedicating one day each to legs exercises.

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ciuichristianrobert
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29 views

Workout Program

The document outlines a 6-day workout split with separate days focusing on push, pull, and legs exercises. Each day includes 3-4 compound exercises performed for 3-4 sets of 6-15 reps, with some sets taken close to failure and the last set to failure to maximize muscle growth. The split alternates between push and pull days for chest, shoulders, triceps, and back and biceps while dedicating one day each to legs exercises.

Uploaded by

ciuichristianrobert
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Day 1: Push (Chest, Shoulders, and Triceps)

Bench Press: 4 sets of 6-8 reps (stop 1-2 reps before failure)
Incline Dumbbell Press: 3 sets of 8-10 reps (take the last set to failure)
Dumbbell Shoulder Press: 3 sets of 8-10 reps (stop 1-2 reps before failure)
Tricep Dips: 3 sets of 8-10 reps (take the last set to failure)
Rope Pulldowns: 3 sets of 8-10 reps
Lateral Raises: 3 sets of 12-15 reps (stop 1-2 reps before failure)
Face Pulls: 3 sets of 12-15 reps (take the last set to failure)
Day 2: Pull (Back and Biceps)

Pull-Ups: 4 sets of as many reps as possible (take the last set to failure)
Bent Over Rows: 4 sets of 6-8 reps (stop 1-2 reps before failure)
Lat Pulldowns: 3 sets of 8-10 reps (take the last set to failure)
Seated Cable Rows: 3 sets of 8-10 reps (stop 1-2 reps before failure)
Bicep Curls (Barbell or Dumbbell): 3 sets of 8-10 reps (take the last set to failure)
Hammer Curls: 3 sets of 10-12 reps (stop 1-2 reps before failure)
Day 3: Legs (Quads, Hamstrings, Calves)

Squats (Barbell or Dumbbell): 4 sets of 6-8 reps (stop 1-2 reps before failure)
Deadlifts: 3 sets of 6-8 reps (stop 1-2 reps before failure)
Leg Press: 3 sets of 8-10 reps (take the last set to failure)
Leg Curls (Machine or Dumbbell): 3 sets of 8-10 reps (stop 1-2 reps before failure)
Standing Calf Raises: 4 sets of 12-15 reps (stop 1-2 reps before failure)
Day 4: Push

Incline Dumbbell Press: 4 sets of 6-8 reps (stop 1-2 reps before failure)
Bench Press: 3 sets of 8-10 reps (take the last set to failure)
Dumbbell Shoulder Press: 3 sets of 8-10 reps (stop 1-2 reps before failure)
Tricep Dips: 3 sets of 8-10 reps (take the last set to failure)
Rope Pulldowns: 3 sets of 8-10 reps
Lateral Raises: 3 sets of 12-15 reps (stop 1-2 reps before failure)
Face Pulls: 3 sets of 12-15 reps (take the last set to failure)
Day 5: Pull

Pull-Ups: 4 sets of as many reps as possible (take the last set to failure)
Barbell Rows: 4 sets of 6-8 reps (stop 1-2 reps before failure)
T-Bar Rows (or Cable Rows): 3 sets of 8-10 reps (take the last set to failure)
Face Pulls: 3 sets of 10-12 reps (take the last set to failure)
Bicep Curls (Barbell or Dumbbell): 3 sets of 8-10 reps (stop 1-2 reps before failure)
Preacher Curls: 3 sets of 10-12 reps (stop 1-2 reps before failure)
Day 6: Legs

Squats (Barbell or Dumbbell): 4 sets of 6-8 reps (stop 1-2 reps before failure)
Romanian Deadlifts: 3 sets of 6-8 reps (stop 1-2 reps before failure)
Leg Press: 3 sets of 8-10 reps (take the last set to failure)
Leg Extensions (Machine or Dumbbell): 3 sets of 8-10 reps (stop 1-2 reps before failure)
Seated Calf Raises: 4 sets of 12-15 reps (stop 1-2 reps before failure)

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