6 Day Intermediate Workout Routine

This weight training split routine is from Scott. This is an intermediate routine designed to build strength and muscle mass.

Special Report! How To Build Muscle and Burn Fat...FAST!!

This FREE report will explain how to burn fat and build muscle in the FASTEST way possible. This is report will show you HOW to build a muscle building and fat burning plan that allows you to reach your goals in the fastest manner possible! This report is top SECRET and the information in this report is not widely shared among the professionals...Get FREE access today!! Click here to get the report.

It uses a 6 day on 1 day off schedule.

Routine Type 6 Days On - 1 Day Off
Duration Ongoing
Level Intermediate
Purpose Mass / Muscle Building
Target Men - Underweight

Workout Schedule

Chest / Shoulders / Triceps / Abs
Back / Biceps
Quads / Hams / Calves / Abs
Thursday Chest / Shoulders / Triceps
Friday Back / Biceps
Saturday Quads / Hams / Calves/Abs
Sunday Rest

The Workout

Monday and Thursday- Chest/Shoulders/Triceps
Muscle Group / Notes Exercise Sets / Reps
Chest Bench Press 2 x 15 reps (warm up)
1 x 10 reps
1 x 8 reps
1 x 6 reps
Flat Bench Flyes 3 x 10 - 12 reps (stop the weight short of total lockout)
Cable Flyes 3 x 10 - 12 reps (cross hands and squeeze chest hard at contraction)
Incline Dumbbell Bench Press 3 x 8 reps
Shoulders Military Press 1 x 12 reps
1 x 10 reps
1 x 8 reps
1x 6 reps
Front Dumbbell Raise 3 x 9 reps each hand
Lateral Raise on Incline Bench 1 x 12 reps
1 x 10 reps
1 x 8 reps
Triceps Cable Pushdowns 1 x 12 reps
1 x 10 reps
1 x 8 reps
Seated Dumbbell Extension 2 x 12 reps
Dips 1 x Failure
Abs Swill Ball Crunches 3 x 25 reps
Twisting Rope Crunches 3 x 12 reps
Tuesday and Friday- Back/Biceps
Muscle Group / Notes Exercise Sets / Reps
Chest Wide Grip Chins 1 x 12 reps (warm up)
3 x 8 - 12 reps
Bent Over Barbell Rows 3 x 8 - 10 reps
Deadlift 3 x 6 reps
One Arm Rows 3 x 8 reps
Seated Cable Rows 3 x 8 - 10 reps (use rope if possible and pull to shoulders)
Shoulders Standing Barbell Curls 3 x 7 - 9 reps
Incline Dumbbell Curls 3 x 8 - 10 reps (lay with back on incline bench w/ arms pointing outwards)
Cable Curls 3 x 10 - 12 reps
Incline Hammer Curls 3 x 10 - 12 reps
Wednesday and Saturday- Quads/Hamstrings/Calves
Muscle Group / Notes Exercise Sets / Reps
Quads Squats 1 x 15 reps (warm up)
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 6 reps
1 x 3 reps
Leg Extensions 3 x 10 - 12 reps (squeeze!! at the top of movement)
Leg Press 3 x 12 reps
Front Squats 3 x 12 reps (place 25 lbs. plate under heels to help balance - if needed)
Hamstrings Seated Leg Curls (day 3) 3 x 8 - 10 reps
Lying Leg Curls (day 3) 3 x 10 - 12 reps
Lying Leg Curls (day 6) 3 x 8 - 10 reps
Stiff Leg Deadlifts (day 6) 3 x 10 - 12 reps
Calves Seated Calf Raise 3 x 10 - 12 reps
Standing Calf Raise (day 3) 2 x 15 reps
{5 reps with toes pointing forward}
{5 reps with toes poining outwards}
{5 reps with toes pointing inwards}
Standing Calf Raise (day 6) 2 x 12 reps
(do parital reps from bottom to halfway up - aim for 20 partials. Will add an extreme burn)
Abs Leg Raise and Hip Thrust
(lay flat on bench with lower part of legs hanging off. Keeping legs straight, raise to almost straight up and down. Press hips to ceiling, then resist slowly let hips down. Lower feed down to almost parallel. Repeat)
3 x 10 reps
Twisting Rope Crunches 3 x 12 reps

Workout submitted by: Scott

Build Up To 25 Pounds of MUSCLE in 1 Year Using the Dr. Muscle App!

Using the state of the art "Dr. Muscle" app. Get a workout plan that grows with you, so you build as much muscle as possible with every workout. All you have to do is follow your custom workout on your mobile phone!

  • Your plan levels up with new exercises as you progress, so you hit your muscles from more angles and hypertrophy them in full
  • Your rest between sets is matched automatically to your reps to maximize hypertrophy and strength
  • Your workouts are customized at the exercise level, so your weaker body parts don't slow down your strongest
Check this short video out to see how it works!

Click here to find out more.

Download Building Muscle 101's Illustrated Weight Training Book. It's completely FREE with no strings attached. Simply click the link and you get instant access. Includes descriptions and illustrations. Click here for instant access.

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

Home > General Routines > Split Workout Routines