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6day Hypertrophy Program 1.2

The document outlines a 6 day full body workout split with exercises assigned to each day. Day 1 focuses on squats and rows, day 2 on squats, day 3 on pull downs and pull ups, day 4 on squats, deadlifts and rows, day 5 is a rest day, and day 6 focuses on squats and rows again. Chest, shoulder, arm and back exercises are also outlined.

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skyler1138
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12 views

6day Hypertrophy Program 1.2

The document outlines a 6 day full body workout split with exercises assigned to each day. Day 1 focuses on squats and rows, day 2 on squats, day 3 on pull downs and pull ups, day 4 on squats, deadlifts and rows, day 5 is a rest day, and day 6 focuses on squats and rows again. Chest, shoulder, arm and back exercises are also outlined.

Uploaded by

skyler1138
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Legs Back

Rest
Day 1 Pendlay Rows (mid) 4x8
Day 2 Squat (highbar) 4x8
Day 3 Lat Pulldown / Pullups 4x10
Day 4 Squat (front) 6x10 Deadlifts (lower) 5x5
Day 5
Day 6 Squat (lowbar) 4x8 Yates Rows (upper) 4x8

1
3
5
8
10
12
15
Alternatives
Chin-ups 4x5 (4x8)
Chest Arms

Bench (mid) 4x8 Tricep Pulldown 5x15

Incline Bench (upper) 4x8 Curls 5x15

Dips (lower) 4x5 (aim: 4x8) Overhead Dumbell Extension (tri4x10


OHP 3x8

Skullcrushers 4x15
Shoulders Isolation (Extra)

Romanian Deadlifts 4x15


Facepull (rear) 5x10 Lateral Raise (Side Delt) 6x15

Dumbell Reverse Flye (rear) 4x12

Front Raise (front) 4x15

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