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.

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
2 x 15 reps (warm up)
1 x 10 reps
1 x 8 reps
1 x 6 reps
3 x 10 - 12 reps (stop the weight short of total lockout)
3 x 10 - 12 reps (cross hands and squeeze chest hard at contraction)
Shoulders
1 x 12 reps
1 x 10 reps
1 x 8 reps
1x 6 reps
3 x 9 reps each hand
1 x 12 reps 
1 x 10 reps
1 x 8 reps
Triceps
1 x 12 reps 
1 x 10 reps
1 x 8 reps
1 x Failure
Abs
3 x 25 reps

Tuesday and Friday- Back/Biceps

Muscle Group / Notes
Exercise
Sets / Reps
Chest
1 x 12 reps (warm up) 
3 x 8 - 12 reps
3 x 8 - 10 reps
3 x 6 reps
3 x 8 reps
3 x 8 - 10 reps (use rope if possible and pull to shoulders)
Shoulders
3 x 7 - 9 reps
3 x 8 - 10 reps (lay with back on incline bench w/ arms pointing outwards)
3 x 10 - 12 reps
3 x 10 - 12 reps

Wednesday and Saturday- Quads/Hamstrings/Calves

Muscle Group / Notes
Exercise
Sets / Reps
Quads
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
3 x 10 - 12 reps (squeeze!! at the top of movement)
3 x 12 reps
3 x 12 reps (place 25 lbs. plate under heels to help balance - if needed)
Hamstrings
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
3 x 10 - 12 reps
Calves
3 x 10 - 12 reps
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

Workout submitted by: Scott

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.