Six Days Split Hypertrophy
Trainer: Marian Boricean TTTrTTTrr (Train/Rest cycle). (3 and 4 days cruise - rest during embark day)
Normal Week
(Phase duration 8 weeks)Day 1 (Chest, Triceps, Shoulders)
(Takes approx. 01:16:00)
3 x Incline Dumbbell Press
(
Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 15:00. )
4 to 6 reps
3 x Barbell Bench Press - Medium Grip
(
Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 10:00. )
4 to 6 reps
4 x Close-Grip Barbell Bench Press
(
Trains mainly Triceps. Secondary muscles are: Shoulder, Chest, . All sets take approx. 10:00. )
4 to 6 reps
3 x Standing Military Press
(
Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 10:00. )
4 to 6 reps
2 x Seated Bent-Over Rear Delt Raise
(
Trains mainly Shoulders. All sets take approx. 06:00. )
8 to 10 reps
4 x Superset Cable Crunch & Leg Raises
(
Trains mainly Abdominals. All sets take approx. 10:00. )
to failure (60 seconds rest)
Day 2 (Back, Legs, Biceps)
(Takes approx. 01:13:00)
3 x Barbell Deadlift
(
Trains mainly Hamstrings. Secondary muscles are: Calves, Glutes, lower back, . All sets take approx. 11:00. )
4 to 6 reps
4 x Bent Over Barbell Row
(
Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 08:00. )
8 to 10 reps
3 x Romanian Deadlift
(
Trains mainly Hamstrings. Secondary muscle is: Glutes, . All sets take approx. 07:00. )
8 to 10 reps
3 x Pullups
(
Trains mainly Lats. Secondary muscles are: Biceps, middle back, . All sets take approx. 08:00. )
to failure
4 x Superset Decline Crunch & Ab Roller
(
Trains mainly Abdominals. All sets take approx. 10:00. )
12-15 reps
Day 3 (Chest, Shoulders, Triceps)
(Takes approx. 01:16:00)
2 x Barbell Incline Bench Press Medium-Grip
(
Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 10:00. )
4 to 6 reps
2 x Barbell Bench Press - Medium Grip
(
Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 08:00. )
4 to 6 reps
3 x Standing Military Press
(
Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 10:00. )
4 to 6 reps
2 x Alternate Front Dumbbell Raise
(
Trains mainly Shoulders. All sets take approx. 06:00. )
8 to 10 reps
2 x Arnold Dumbbell Press
(
Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 05:00. )
8 to 10 reps
3 x Close-Grip Barbell Bench Press
(
Trains mainly Triceps. Secondary muscles are: Shoulder, Chest, . All sets take approx. 09:00. )
8 to 10 reps
4 x Superset Reverse Crunches & Hanging Leg Raises
(
Trains mainly Abdominals. All sets take approx. 10:00. )
to failure
Day 4 (Chest, Back, Biceps)
(Takes approx. 01:09:00)
3 x Barbell Bench Press - Medium Grip
(
Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 11:00. )
4 to 6 reps
3 x Low to high cable fly
(
Trains mainly Chest. Secondary muscle is: Biceps, . All sets take approx. 10:00. )
12 to 15 reps
3 x T-Bar Row
(
Trains mainly Middle Back. Secondary muscles are: Biceps, Lats, . All sets take approx. 09:00. )
8 to 10 reps
4 x Wide-Grip Lat Pulldown
(
Trains mainly Lats. Secondary muscles are: Shoulder, Biceps, middle back, . All sets take approx. 10:00. )
8 to 10 reps
4 x Dumbbell Alternate Bicep Curl
(
Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 10:00. )
8 to 10 reps
3 x Alternate Hammer Curl
(
Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 09:00. )
8 to 10 reps
4 x Superset Cable Crunch & Russion Twists
(
Trains mainly Abdominals. All sets take approx. 10:00. )
12 to 15 reps
Day 5 (Legs, Shoulders, Triceps)
(Takes approx. 01:03:00)
3 x Barbell Squat
(
Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 11:00. )
4 to 6 reps
3 x Leg Press
(
Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 10:00. )
8 to 10 reps
3 x Dips - Triceps Version
(
Trains mainly Triceps. Secondary muscles are: Shoulder, Chest, . All sets take approx. 09:00. )
8 to 10 reps
2 x Decline Dumbbell Triceps Extension
(
Trains mainly Triceps. All sets take approx. 06:00. )
8 to 10 reps
2 x Bench Dips
(
Trains mainly Triceps. Secondary muscles are: Shoulder, Chest, . All sets take approx. 06:00. )
12 to 15 reps
4 x Superset Decline Crunch & Captain Chair
(
Trains mainly Abdominals. All sets take approx. 09:00. )
12 to 15 reps
Day 6 (Chest, Back, Biceps)
(Takes approx. 01:10:00)
3 x Barbell Incline Bench Press Medium-Grip
(
Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 10:00. )
4 to 6 reps
3 x Seated Cable Rows
(
Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 08:00. )
8 to 10 reps
2 x Close-Grip Front Lat Pulldown
(
Trains mainly Lats. Secondary muscles are: Shoulder, Biceps, middle back, . All sets take approx. 06:00. )
8 to 10 reps
2 x Alternate Hammer Curl
(
Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 06:00. )
8 to 10 reps
4 x Cable Crunch and Ab Rollers
(
Trains mainly Abdominals. All sets take approx. 10:00. )
12-15 reps