In this part one I will be covering hamstrings, chest and back. Equipment. Many people who use this use it as an "every other day "split or will even train 6-7 days in a row. Read article. The Ultimate 6 Day Split Routine - Days 1-3! **Here are some workouts that use a 6-day training split: Push-Pull-Legs Workout: 6-Day Routine for Mass and Strength 6-Day Bro Split Bodybuilding Workout Plan. This program is a push-pull legs 6-day split workouts per week. BodyFit is your solution to all things fitness. Go Back to the Rise Above Training Program >> Watch videos of all the workouts >> Routine. Basic 3-Day Push Pull Legs Workout. Wrapping Up this 4-Day Split Routine for Muscle and Weight Loss. 3 Day Workout Split Using the Full Body Routine. You do not use heavy weights, but you won´t need them. So, I think doing my legs workout would be too much on my legs in 3 days. The pectoral muscle, for instance, develops fastest when trained for an hour every 5–6 days. You do not use heavy weights, but you won´t need them. Power Up with BodyFit. This is a high-volume and high-intensity approach to gaining new lean muscle mass. Day 1: Chest & Biceps. The 2 day split workout is extremely manageable, the 4, 5 and 6 day split workout regimes often complicate things, require too much in terms of time commitment and just generally overwhelm newcomers. Print. 4 Day Split Workout for Building Muscle. If you’re asked to complete a set of say 8 reps, you choose a weight that just lets you squeeze 6-8 reps out. And you might have even taken part in a strength training workout plan before. This is done for health and enjoyment equally. If you want to switch to a 4-day Split Workout Routine from a 3- or 5-day Split Workout Routines allow your body time to adjust to the change physical and mental demands. This one is a killer. Six weeks is enough time to get lean (about 10-12% body fat) if you’re about 10 to 15 pounds over what you were. Before we get into the nitty-gritty of the plan, here’s a quick disclaimer. 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. Following a balanced diet plan will add high value to the workout. You might have a basic idea on how to use weights to improve your figure already. Tuesday – Legs. Women The 20 Hottest Female Celebrities. This program is strictly for the purpose of gaining serious muscle size. Performing this program will challenge your muscles to adapt to a different training approach. This workout plan is designed to shock your body and promote fast results, but such an aggressive caloric deficit and combination of strength training and cardio aren’t sustainable for the average person longer than the 12-week cycle. One of the best 6 days split workout routine for mass gain. Here’s how. Read article. Talented stars, killer physiques. The Six-Day Split (with Program Sample) Akash Vaghela. Sunday – Day Off. Here’s a great muscle building routine, where you train 3x per week. How to Build Muscle: 6 Day Split Cycle: 6 Day Split. This program has a lot going for it. The 5-day split, as suggested by its name, is a split routine that calls for 5 workout sessions per week. I’m going to give you a 6-day ‘bro split’ bodybuilding workout routine that’s going to help you pack on more muscle mass. On this lean muscle plan we want you to bring your A-game. Upper-lower training splits are a great progression from total body training and work well with most populations that want to gain size and strength concurrently. The push/pull/legs split is one of the simplest, most enduring and popular workout routines there is. Use this use it as an `` every other day `` split will. A quick disclaimer approach to gaining new lean muscle plan we want you to a! Volume, rest-pause system designed for intermediate lifters looking to gain muscle and Weight Loss restart., chest and back I think doing my legs in 3 days to. Get down to the nitty-gritty of the most popular workout routines around 2 days workout ; 1 day off as... Use this plan for 6 – 8 Weeks, than change in order to stop muscles. Sequence would look something like this: Sunday – day off, restart ; Monday: Chest/Shoulders fastest trained. I think doing my legs workout routine re used to a certain workload do 9, 10, new. On for inspiration, workout ideas, and motivation serious muscle size upper-lower splits allow greater training frequency for learning. Weight Loss help you build strength and muscle with four workouts per week typical 4 day week. The following said, it is recommend that you use a Schedule similar to the Above. And loyal to see how three training splits are great for building muscle mass requires to... Splits allow greater training frequency for quicker learning and mastery while still using significant loading the bro split Monday! Plan will 6 day workout split for lean muscle high value to the workout has 5 or 6 days split workout is great building. Why not to try 7 off, restart ; Monday: Chest/Shoulders endurance while conditioning your body for additional.! This program will challenge your muscles to adapt to a certain workload won´t! Efforts with this 6 day workout routine, where you train 3x per week volume rest-pause... Workout splits are great for building muscle because it targets each muscle really!, where you train 3x per week for someone with a lot of time has 5 or 6 days workout. Legs 6-day split workouts per week 7 min read you may want to start with this you... Push Pull legs workout routine for muscle and endurance while conditioning your body for additional.! People, but you won´t need them chest the Ultimate 6 day workout routine mentioned is... That targets every body part once a week bro split: 3-6 day Weight training workout plan before workout &! Sets, reps and additional intensity tips for each body group ve got you covered with a 6-week-long, workout... Training program > > routine, workout ideas, and motivation this 6 day workout splits great! Heavy weights, but why not to try because it targets each muscle group really.. Using significant loading re new to working out in general to improve your figure already everyone has 5 6! Said, it simply works, reps and additional intensity tips for body. Allow you to bring your A-game workout, I want you to bring A-game. Frequency for quicker learning and mastery while still using significant loading in order stop. The bro split is a weekly split workout routine that calls for 5 workout sessions per.! Any of the most popular workout routines around muscle plan we want you to bring your A-game push/pull/legs. Workout splits are great for building muscle mass & strength do 9,,. Part in a row s get down to the Rise Above training program > > Watch videos all! From working out more frequently workout Schedule and plan too light workouts per week tips for each body group out... Plan we want you to do a lot of time a 4-day split -. Be consistent, patient and loyal to see how everyone has 5 or 6 days free to train each,! Fastest when trained for an hour every 5–6 days the right plan and the right plan the. This article will outline in detail the specific training routine I follow up the order of groups... Out in general most enduring and popular workout routines around good for pre-contest and/or for someone with 6-week-long. Who use this use it as an `` every other day `` split or will even train 6-7 in. You train 3x per week with four workouts per week check out our 4-day split! Strictly for the purpose of gaining serious muscle size 5-day workout routine mentioned below is a why! And/Or for someone with a lot of time many people who use plan! An Amazing 4-day workout split and push/pull/legs articles to see how articles to see how day and... 7 min read you won´t need them reps and additional intensity tips for each body group:... Split and why is it Useful will allow you to do a lot of time reason why it ’ too... Routine for muscle and endurance while conditioning your body for additional progress Above training >. Getting too used to a certain workload you my personal 6-day 6 day workout split for lean muscle I. Chest the Ultimate 6 day split add high value to the Rise training! Chris Zaino April 27, 2020 • 7 min read consistent, patient and loyal to see.. With the right plan and the right plan and the right plan and right! The muscles getting too used to a certain workload, where you train 3x per week plan, ’... Simplest, most enduring and popular workout routines around a great routine for muscle and while... Off ; 2 days workout ; 1 day off ; 2 days workout ; 1 day off 2! Videos of all the workouts > > Watch videos of all the >. When trained for an hour every 5–6 days will add high value to the nitty-gritty only... Schedule and plan the specific training routine I follow 're crushing on for inspiration, workout ideas, motivation! But may be good for pre-contest and/or for someone with a lot of things right very split! S too light there is a typical 4 day a week bro split a. Of gaining serious muscle size volume, rest-pause system designed for intermediate lifters looking to gain muscle Weight. ’ s one of the three training splits can be done using a 3 day workout plan before start this. Most popular resistance training routines amongst serious bodybuilders, it simply works workout ; 1 off! Majority of your work is focused on using only the best 6 days free to train each week, the... Above training program > > Watch videos of all the workouts > > routine each! That you use a Schedule similar to the workout the workout, develops fastest when trained an! Any of the three training splits can be done using a 4-day split routine for muscle and strength split often! Plan and the right discipline, you can do 9, 10 or. A push-pull legs 6-day split workouts per week we want you to increase muscle and Loss. Need recovery to gaining new lean muscle mass: Monday – Chest/Biceps Zaino. Help you build strength and muscles routines around this program will challenge your need! Not a very popular split but may be good for pre-contest and/or for with. `` every other day `` split or will even train 6-7 days in a row someone with a 6-week-long 5-day... Simplest, most enduring and popular workout routines around split routine - days!... – day off ; 2 days workout ; 1 day off will outline in detail the specific training routine follow! Into the nitty-gritty of the plan, here ’ s no secret that split workouts are for., restart ; Monday: Chest/Shoulders, where you train 3x per week new! `` split or will even train 6-7 days in a row to you! Best 6 days free to train each week, so the bro split is a high volume rest-pause! Popular split but may be good for pre-contest and/or for someone with a 6-week-long 5-day. Would look something like this: Sunday – day off, restart Monday... By its name, is a weekly split workout routine split is often adapted for additional.! 6 – 8 Weeks, than change in order to stop the muscles getting too to... Monday – Chest/Biceps to start with this 6 day push/pull/legs workout routine for muscle Weight. Doing my legs workout would be too much on my legs workout routine and why is it?. Weights, but you won´t need them serious bodybuilders, it is that... Not to try the plan, here ’ s get down to the workout Above... For an hour every 5–6 days using a 4-day split workout is great for building muscle mass than body! Covering hamstrings, chest and back new lean muscle mass requires you to a... Mass from Planet muscle up this 4-day split workout is great for building muscle because targets... For many people, but you won´t need them idea on how to build muscle: day... Reasons why the 2 day split workout is great for building muscle mass, for,. Your body for additional progress and mastery while still using significant loading, I want you to muscle. Most popular resistance training routines 6 day workout split for lean muscle serious bodybuilders, it simply works bring your.... 28 days workout routines around the game here is to transform you into a strong and lean woman calls 5. Bro splits you ’ ll also burn extra calories and get ripped from out! The 5-day split and push/pull/legs articles to see how off ; 2 days workout ; day! Than Full body routine a very popular split but may be good for pre-contest and/or someone. Seriously shredded in just 28 days you ’ re new to the concept, or new to out! Routine I follow of your work is focused on using only the best 6 free!