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6day Hypertrophy Program 1.1

The document outlines a 6 day full body workout split with exercises assigned to each day. Exercises target the major muscle groups of legs, back, chest, arms, shoulders and isolation moves. Rep ranges and sets are provided for each exercise.

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skyler1138
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15 views

6day Hypertrophy Program 1.1

The document outlines a 6 day full body workout split with exercises assigned to each day. Exercises target the major muscle groups of legs, back, chest, arms, shoulders and isolation moves. Rep ranges and sets are provided for each exercise.

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

1
3
5
8
10
12
15
Chest Arms

Bench (mid) 3x8 Skullcrushers 4x15

Incline Bench (upper) 3x8 Curls 4x15

Dips (lower) 3x5 (aim: 4x8) Tricep Pulldown 4x15


OHP 3x8 Overhead Dumbell Extension (tri4x10
Shoulders Isolation (Extra)

Romanian Deadlifts 4x15


Facepull (rear) 5x10 Lateral Raise (Side Delt) 6x15
Front Raise (front) 4x15

Dumbell Reverse Flye (rear) 4x12

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