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.



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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

Monday
Chest / Shoulders / Triceps / Abs
Tuesday
Back / Biceps
Wednesday
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


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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.



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