Type: weight-training/bodybuilding

Author: Gav

Program Description

A high-intensity 6-day bodybuilding split designed for muscle growth, strength, and symmetry. This plan emphasizes progressive overload, compound lifts, and targeted isolation work to maximize hypertrophy. Each session includes structured sets, reps, and rest periods for optimal performance.

Weekly Structure

Day	Muscle Focus
Day 1	Chest & Abs
Day 2	Back & Abs
Day 3	Shoulders & Traps
Day 4	Legs
Day 5	Arms (Biceps & Triceps)
Day 6	Full-Body / Active Recovery
Day 7	Rest

Day 1: Chest and Abs

Exercise	Sets	Reps	Rest	Type
Barbell Bench Press	4	6-8	90-120s	Compound, Chest
Incline Dumbbell Press	4	8-10	60-90s	Upper Chest
Chest Dips (Weighted if possible)	3	8-12	60-90s	Lower Chest
Cable Flyes	3	12-15	60s	Chest Isolation
Ab Rollouts (Wheel or Barbell)	4	12-15	60s	Abs
Cable Crunches	3	15-20	45-60s	Abs

Day 2: Back and Abs

Exercise	Sets	Reps	Rest	Type
Deadlift	4	4-6	2-3 min	Compound, Full-Body
Pull-Ups (Weighted if possible)	4	6-10	90-120s	Back, Lats
Barbell Rows	4	8-10	60-90s	Upper/Middle Back
T-Bar Rows	3	8-12	60s	Back Thickness
Seated Cable Rows	3	12-15	45-60s	Isolation
Hanging Leg Raises	4	12-15	60s	Abs

Day 3: Shoulders and Traps

Exercise	Sets	Reps	Rest	Type
Standing Overhead Barbell Press	4	6-8	90-120s	Compound, Shoulders
Dumbbell Lateral Raises	4	10-12	60s	Middle Delts
Front Raises (Barbell or Dumbbell)	3	10-12	60s	Front Delts
Face Pulls	4	12-15	60s	Rear Delts & Traps
Shrugs (Barbell or Dumbbell)	4	10-15	60s	Traps

Day 4: Legs

Exercise	Sets	Reps	Rest	Type
Barbell Back Squat	4	6-8	2-3 min	Compound, Full Legs
Leg Press	4	10-12	90s	Quadriceps Focus
Romanian Deadlifts	4	8-10	90s	Hamstrings & Glutes
Walking Lunges	3	12-15 steps/leg	60-90s	Glutes, Quads, Hamstrings
Leg Curls	3	12-15	60s	Hamstrings
Calf Raises	4	15-20	45-60s	Calves

Day 5: Arms (Biceps & Triceps)

Exercise	Sets	Reps	Rest	Type
Barbell Curl	4	8-10	60s	Biceps
Dumbbell Hammer Curls	3	10-12	60s	Biceps
Preacher Curls	3	12-15	45-60s	Biceps Isolation
Tricep Dips (Weighted if possible)	4	8-12	60-90s	Triceps
Overhead Tricep Extensions	3	10-12	60s	Triceps
Cable Tricep Pushdowns	3	12-15	45-60s	Triceps

Day 6: Full-Body / Active Recovery

Option	Description
Power Cleans/Snatches	Olympic lifts (for experienced lifters)
Active Recovery	Light cardio, stretching, yoga, or mobility work

Progressive Overload & Intensity Techniques

Technique	Description
Increase Weight	Gradually add weight each week to force adaptation
Drop Sets	After failure, reduce weight and continue for extra reps
Rest-Pause Sets	Brief rest (10-15s) after failure, then more reps
Supersets	Pair opposing muscle groups with no rest between

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