I know there is a question in your mind that if a 6-day split is bad, how most of the bodybuilders get great results from this. Our 6 day split is starting to shape up, but we still have to consider a few more things. Cater your training split to your schedule in a way that it’s feasible (at the same time, don’t make excuses to miss the gym!) Use this plan for 6 – 8 Weeks, than change in order to stop the muscles getting too used to a certain workload. But all the PPL routines can be customized to fit your need and some of them can even be tweaked to suit beginners. The fact that you have landed on this page indicates that you have a fair knowledge about the PPL routine and here to find out more about it. Push/Pull/Legs Split: 3-6 Day Weight Training Workout Schedule and Plan. I’m a newbie in that amazing muscle universe (almost 2 month going to the gym 6days/week) and as I was searching for a better work out program than the one I poorly made, I think this one looks fantastic and will try it. The sequence would look something like this: Routine Type 6 Days On – 1 Day Off Duration Ongoing Level Intermediate Purpose Mass / Muscle Building Target … 6 Day Workout split, we also called it bro split that most of the old bodybuilder follows this bro split. Because triceps, chest, and calfs are relatively small muscle groups, they should also be trained twice a week. If you are past the beginner’s stage and want to gain muscle, one of the best body part splits you can use to accomplish this is the push/pull/legs split routine. At night, it helps me sleep well, and in the morning, it helps me focus on my work by blocking out background noise. The Best 6 Day Workout Routines | Livestrong.com You utilize the pull muscles in these moves, thus these moves are effective in stimulating the pull muscles like the back and biceps. A routine where you train 2 muscle groups per session with more rest and less volume like the 4 day split workout routine is ideal for the most non professional weight lifters. But then on 6 day split you have shoulder and chest on same day. Its a good idea to have a dedicated arm workout (particularly in 6 workout schedules) once a week, so we will leave day 4 as it is. Day 3: Shoulders + traps + abs. You can set up rest days any way you want. Where would u puf a second leg day in? At night, it helps me sleep well, and in the morning, it helps me focus on my work by blocking out background noise. Stress level, definitely high since have 3 young children, so yeah guess 3 days split works best for me. Both effectiveness and convenience is the perfect combination of sustainable fitness success. A six-day workout plan can add structure to your workouts. Can you give a hypothetical of the what the difference in weights should be for light and heavy days? To combat that, you need to make sure you’re doing 2 things: Eating enough protein and overall calories for your muscles to recover and grow (I give you a nutrition resource at the end of this post) For most beginners, working out 6 days a week is simply overkill. This is because 6 day splits often require training each body part twice a week. (Hint: shoulders). But but but…Day 1 triceps are used for chest and shoulders, then working them again the next day they will be sore/not recovered. The sequence would look something like this: I’ve always enjoyed doing cardio, but by doing it with this plan, are you hurting opportunities for muscle growth? The two most common frequencies are the 3 and 6-day splits, and the two I generally go between myself, depending on where I’m at with my training. How would you modify your program for that? Push Pull Legs (3, 4, 5 and 6 Day Training Splits) The push pull legs routine can be split over 3, 4, 5, or 6 days a week. More importantly, the following workout day is back day. Day 1: Pull (legs/hamstrings, back, biceps, lower back) Day 2: Push (chest, shoulders, triceps, legs/quads, abs) 5 – Intensive/Extensive Training Split. However, not everyone has 5 or 6 days free to train each week, so the bro split is often adapted. This approach will allow you to increase muscle and endurance while conditioning your body for additional progress. I learned a great technique from a local pro bodybuilder that involved separating back workouts into two types— those that target back “thickness” and those that target back “width”. Traditional bodybuilding from the golden age of weightlifters have been using this common workout split to target all the main muscle groups while ensuring enough rest time to train at a high intensity. So for Day 4, we would do 4 biceps workouts and 3 triceps workouts. . 3-Day Full-Body Workout Split for Strength This is a three-day workout routine that is best done alternating between training days and rest days. 6 days a week might sound like overtraining to some. , he presents this workout as one his advanced training routines (2). Because “push” movements (chest and shoulders) require a great deal of triceps activation, and “pull” movements (back) require bicep activation, it’s best to enter these workouts with fully recovered triceps and biceps, respectively. The push/pull/legs split is one of the simplest, most enduring and popular workout routines there is. I learned alot. Aim for around 7-8 hours of sleep each night. Hi Mike, thanks for writing this in detail. I think the best form for these is somewhere in the middle – don’t be too strict and don’t get too sloppy. You use the push type moves to work on your chest, triceps, and shoulder muscles. Wednesday – Day Off. Each workout should take around 60-90 mins to complete. The pain is intolerable! Now let’s get … The intensive/extensive split bases training on the neural demands of a workout. It uses a 6 day on 1 day off schedule. This machine has been running non-stop in my room for the past 2 years and shows no sign of wearing down. This one is a killer. He is a full time pre-medical student majoring in computer science and chemistry. The push/pull/legs split is one of the simplest, most enduring and popular workout routines there is. With a five-day workout, each muscle group has an entire session dedicated to it. You say on 5 day split you should keep shoulder work away form chest day. Also, “Arms” day was modified so that biceps were hit “heavily” and triceps hit “lightly”. As mentioned above, the 5 day split workout routine is an advanced workout program that I think no one training for less a year or even two years should attempt. Try to rearrange the split yourself so that it avoids these problems. 5 day workout splits are arguably the most common training splits of all, especially when it comes to bodybuilding, as bodybuilders tend to really favour these routines. Another thing to consider while pressing is your hand placement. 6 Day Intermediate Workout Routine Homepage This weight training split routine is from Scott. Light bicep day is missing, unless you’re including it in Back thickness Day 7? Routine Type 6 Days On – 1 Day Off Duration Ongoing Level Intermediate Purpose Mass / Muscle Building Target … As the name indicates Coolcicada’s push/pull/legs workout plan consist of 3 workout days. Buddy it says alternate each back workout with a core workout which means after one back exercise you have to it one core exercise. With that being said, many people swear by them and report positive results. However, not everyone has 5 or 6 days free to train each week, so the bro split is often adapted. If you have been working out, reading the fitness magazines or the fitness blogs for long enough then you might already know that the PPL stands for Push/Pull/Legs. 4 sets: 10 reps minimum each set. Best Supplements to Get Ripped in 4 Weeks | Scientifically Proven, Gym Workout Plan for Weight Loss (Beginners). For starters, the answer has nothing to do with soreness levels— a lack of soreness is not an indicator of recovery, and you can workout if you still feel sore (so long as the soreness does not hinder your range of motion). A) Push / Pull / Legs B) Total Body 3x Per Week C) “Bro” Splits (each muscle 1x per week) D) Something Else Before you point to “science” or “pubmed” to justify your answer, you may want to think twice! One of the best 6 days split workout routine for mass gain. PS: Would it be possible to add some illustration of the exercices someday for more clarity? Even if you don’t know anything and landed here accidentally, stay for a while you are going to learn a lot about a very beneficial workout regime that would help quicken the results for the efforts you put in a gym. I could only see triceps being trained twice? Lets pop some of this information in: As you can see, if we construct our split using the “1 muscle per week” paradigm, we won’t be able to train 6 days a week. Thanks. Great work you did on creating that, I just had one question regarding the plan as it says it trains every body part twice, what about biceps and upper arms? Hi Mike For example, a heavy/explosive day is often followed by a metabolic/higher volume day. If you do have trouble falling and staying asleep, I high suggest purchasing the, (arguably one of the best investments I have ever made). As you increase the angle, you active more of the deltoid muscles and less of the pectoral muscles. Two problems: Firstly, our bicep workout now lies on a rest day. It uses a 6 day on 1 day off schedule. Same with Days 4-5, triceps are worked on Day 4 then get worked again on Day 5. Day 1 : Chest (Heavy) + Shoulders (Heavy) +, Day 4 : Arms (Heavy biceps, Light Triceps) +, Day 5 : Chest (Light) + Shoulders (Light) + Abs, (Note: Alternate each back workout with your choice of a 10 min ab workout), Arms (Heavy biceps, Light Triceps) + Calfs, Arnold Schwarzenegger was a big proponent of the 6 day split workout. The figure above shows on the left the chest day workout that would be performed on one day of the bro split workout routine. Day 2: Legs. Whether you decide you use an upper body/lower body split, or a push/pull system, both 2 day splits, and 3 day splits (total of 4 and 6 days per week) are your best options. Consider any chest press and any shoulder press. Weeks 1, 3, 5: 3 sets of 6 reps plus a pump set of 25 reps. Increasing MPS:MPB will improve your recovery and performance, and accelerate muscular development. If you are still a beginner it is important to use a more appropriate program. We will talk about push/pull and leg days but also going to … You do not use heavy weights, but you won´t need them. Here is the best 6 day gym workout schedule: Arnold Schwarzenegger was a big proponent of the 6 day split workout. If MPS is greater than MPB, muscle is built (hypertrophy), and if MPS is less than MPB, muscle is lost (atrophy). Additionally, you may want to focus on fly movements during Day 5 as they don’t utilize as much triceps as push movements do. For example, a heavy/explosive day is often followed by a metabolic/higher volume day. Weeks 2, 4, 6: 12 reps to failure on all sets (with the exception of calves and abs) You can divide up muscles any way you like, including sub-dividing: back into upper, lower and lats, deltoids into front, middle and rear, etc. This includes 4 sets of each of 4 different chest exercises for a total of 16 sets. U only hit legs once a week Thus, almost all the workout programs developed around PPL split are for the intermediate or advanced level lifters. In this section, you will learn the art of constructing a workout routine, and in doing so, develop allot of effective bodybuilding knowledge! The flat bench is therefore a 0° press and the incline press is a 45° press. The period of 70s and 80s are the golden era of bodybuilding. Let’s break down this section into two parts- things you can do outside the gym, and things you can do inside the gym. The most single most important metric for weightlifting success is how much you can push. The smaller muscles recovery very quickly and can be done every other day. 1- what’s the best break period between each rep? The pain is intolerable! The Most Important Fitness Habits for Building Muscle, Organic Whey Protein Powder (Orgain Organic). We will treat exercising as if it were a science. The One Body Part Per Workout Split. Steroids, such as testosterone, increase the rate of muscle protein synthesis (MPS) which is the biological mechanism in which protein is built in order to repair damage caused by intense workouts. 4 sets of 12,10,8,8,8 reps” So if you are hitting triceps the day after chest day, do not do any close grip presses. Sunday – Day Off. Have you ever tried doing barbell rows with sore biceps? As mentioned in previous section, the rate of MPS must be greater than the rate of MPB in order to build muscle. This means that you can actually perform 6-8 exercises for each muscle group rather than 1-4 exercises for larger muscle units. Thanks, How much lighter should we go for the (light days) could you give example? Benefits of 3 Day Workout Split. The push/pull/legs split is tried tested workout split that has proven to be effective and convenient for many lifters around the globe. Most of the exercises in the push pull legs workout routine are compound lifts, and those are performed with heavier weights. Thanks for the article. But this is not vital when doing, for example, a 2 or 3 day split as these type of routines allow for enough rest days to recover. The 3-day upper/lower split will allow you to train each body part about twice per week (once every 4th or 5th day). Each PPL workout plan on our portal has a big following and has proven effective for many lifters in the past. Not getting a pump, working out for long sessions, switching up your routine, etc. After three to five warm-up sets, do one heavy set of four to six reps. On your second set, drop the load about 10% to 15% and do a set of six to 10 reps. Adam is the founder and main contributor for Olympic Muscle. More specifically, lifting with an intensity that is greater than 60% of the intensity you require for a 1PM (1 Rep Max), has a tremendous impact on muscle recovery. When constructing a workout routine, the first thing to consider is which muscle groups should be paired together. Fatigue is stressor-specific, so simply by varying stressors you'll recover even faster (and likely reduce your susceptibility to overuse injuries as well). A sign of the times, I suppose. What Is The Best 6 Day Workout Split? You can go below zero degrees to isolate the chest even more (i.e a decline bench press). If you can learn to improve MPS:MPB (via diet, exercise strategy, and supplementation), the 6 day gym workout schedule will yield gains if you have only dreamt of. But this is true only for those who can recover well enough. 6 Day Push/Pull/Legs (PPL) Powerbuilding Workout Split & Meal Plan This 6 day push/pull/legs workout routine split is a high volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength. One of the biggest decisions you have to make when starting out in the gym is choosing what workout split (or “training split”) you’re going to use. This one is a killer. Thursday – Shoulders. Some guys swear by the 7 day split workout, while others claim it’s ineffective, overtraining and just a downright bad idea. If you do have trouble falling and staying asleep, I high suggest purchasing the LectroFan High Fidelity white noise machine (arguably one of the best investments I have ever made). If you want to workout 6 days a week, I recommend that you follow either the upper/lower training split, or the push/pull/legs training split like I mentioned above. Triceps are getting worked 4 times in the week. Just wanted to say thank you very much for the article. Fat Blaster: 6 Day Weight/Cardio Cutting Workout A workout for people who have finished bulking and have excess fat to lose. Push Pull Legs (3, 4, 5 and 6 Day Training Splits) The push pull legs routine can be split over 3, 4, 5, or 6 days a week. Many fitness experts claim that taking branch-chained amino acids (BCAAs) immediately following a workout will improve protein synthesis because, well, amino acids are the building blocks of proteins. I’m sticking to the 3 day split since when I changed to a 4 day split I injured my shoulder, so guess it is a sign I should stick to 3 days split. So long as you can recover well enough, there is nothing wrong with training large muscle groups twice a week. I have one question as I have read both 5 day split and 6 day split. You might be able to get away with a 5 day split, but the 3 day workout routine, is the best option for beginners. Performing this program will challenge your muscles to adapt to a different training approach. Tuesday – Legs. Joe Delaney’s Ibiza Shreds program is a 6 day upper/lower split workout routine focused on bodybuilding and hypertrophy. Fatigue is stressor-specific, so simply by varying stressors you'll recover even faster (and likely reduce your susceptibility to overuse injuries as well). A six-day workout plan can add structure to your workouts. This is right within the optimal frequency range most people should be aiming for. I know there is a question in your mind that if a 6-day split is bad, how most of the bodybuilders get great results from this. The intensive/extensive split bases training on the neural demands of a workout. Many people who use this use it as an "every other day "split or will even train 6-7 days in a row. Day 1: Pull (legs/hamstrings, back, biceps, lower back) Day 2: Push (chest, shoulders, triceps, legs/quads, abs) 5 – Intensive/Extensive Training Split. Fantastic work! Part 3: The 6 Day Gym Workout Schedule. Squat – 3 x 8 Leg Press – 3 x 8 Standing Calf Raise – 4 x 10 Hand weight Lunge – 3 x 6 every leg Romanian Deadlift – 3 x 5 Leg Curl – 3 x 8 Push-Pull-Legs 6-day split exercise guidelines: Warm-up. It originally spawned from the BB.com forums and remains popular, though not as much as the Reddit PPL (above). Instead of adding another “arms” workout, lets add a biceps and a triceps workout somewhere in the split. Introducing the 6-Day Training Split. It is due to the fact that bodybuilders who gained prominence and fame during this period exhibited both size and aesthetics. Although a newbie’s recovery time might be faster than that of a seasoned lifter, there are some things that just need to be broken in slowly. You should only train this frequently if you are an intermediate or advanced athlete. We will talk about push/pull and leg days but also going to … Calfs should be trained twice a week and abs every other day. Use this plan for 6 – 8 Weeks, than change in order to stop the muscles getting too used to a certain workload. Thanks for a detailed plan. Home » 120 Best Workout Programs » 4 Best 6 Day PPL Split Workout Routines. Lets do so. This was the basis for the routine that helped Arnold Schwarzeneggerr win the Mr. Olympia competition 7 times! Sunday – Day Off. In order to benefit from a 6 day split, you must be able to recover from a workout within 2-3 days. The 4-Day workout split is a training method built to maximize strength and progressions in the gym. Below you will find the final, polished version of our 6 day workout split. Also note that back is divided into “width” and “thickness” days. Tuesday – Legs. Thanks in advance. This includes 4 sets of each of 4 different chest exercises for a total of 16 sets. Instead of doing two full-on chest+shoulder workouts twice per week, consider doing one “heavy” and one “light” workout. So for Day 4, we would do 4 biceps workouts and 3 triceps workouts. Though not as popular as 4 day workout routine, a 6 day workout routine is still taken into consideration by many people who want to have high intensified workout in order to have prominent effects on muscle building or weight losing. A 4 day split workout routine is one of the most effective, most superior and all around best weight training routine you can follow for building muscle. At this stage in your fitness career, you shouldn’t be afraid of shifting away from the common exercise paradigms and trying something new. It has been my go to for over 10 years. Simple Mass-Gain Split. Day 3 – Legs workout. For exemple: when you say 4 Best 6 Day PPL Split Workout Routines. Day 1: Chest + triceps. 6-Day Bodybuilding Workout Plan. Oh I also noticed there’s no specific forearms exercices, are the “arms days”‘ enough for them? But if you decide to train it twice a week, you should separate those days are far as possible. 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