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6-Day Workout Split Template

The document outlines a 6-day workout split focused on strength, powerlifting, and hypertrophy, with specific exercises, sets, reps, and RPE for each day. It includes a rest day and emphasizes the importance of adjusting the program to individual fitness levels. The template covers upper body, lower body, push, pull, and leg workouts, ensuring a comprehensive training approach.

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johnphilips15701
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132 views4 pages

6-Day Workout Split Template

The document outlines a 6-day workout split focused on strength, powerlifting, and hypertrophy, with specific exercises, sets, reps, and RPE for each day. It includes a rest day and emphasizes the importance of adjusting the program to individual fitness levels. The template covers upper body, lower body, push, pull, and leg workouts, ensuring a comprehensive training approach.

Uploaded by

johnphilips15701
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

6-Day Workout Split

Template
Strength and hypertrophy focus

This workout template is designed for a 6-day split, incorporating strength, powerlifting, and
hypertrophy principles. Remember to warm up before each workout and cool down afterward. Adjust
weights and RPE (Rate of Perceived Exertion) as needed to match your fitness level.

Day 1: Upper Body (Strength/Powerlifting)

Exercise Sets Reps RPE

Bench Press 3 3-5 8

Barbell Rows 3 3-5 8

Overhead Press 3 5-8 7

Pull-ups (or Lat 3 As Many Reps As 8


Pulldowns) Possible (AMRAP)

Incline Dumbbell Press 3 8-12 7

Dumbbell Rows 3 8-12 7

Rear Delt Flyes 3 12-15 6

Barbell Curl 3 8-12 7

Skullcrushers 3 8-12 7

Day 2: Lower Body (Strength/Powerlifting)


Exercise Sets Reps RPE

Barbell Squats 3 3-5 8

Romanian Deadlifts 3 5-8 7

Leg Press 3 8-12 7

Leg Extensions 3 12-15 6

Hamstring Curls 3 12-15 6

Calf Raises 3 15-20 6

Day 3: Rest (with Abdominal/Core)

Exercise Sets Reps RPE

Plank 3 30-60 seconds 7

Crunches 3 15-20 6

Leg Raises 3 15-20 6

Russian Twists 3 15-20 6

Bicycle Crunches 3 15-20 6

Day 4: Push (Hypertrophy)


Exercise Sets Reps RPE

Incline Dumbbell Press 4 8-12 7

Dumbbell Bench Press 3 10-15 6

Cable Flyes 3 12-15 6

Lateral Raises 4 10-15 6

Front Raises 3 12-15 6

Overhead Triceps 3 10-15 6


Extensions

Triceps Pushdowns 3 12-15 6

Day 5: Pull (Hypertrophy with Deadlifts)

Exercise Sets Reps RPE

Deadlifts 1 5 8

Pull-ups (or Lat 4 8-12 7


Pulldowns)

Seated Cable Rows 3 10-15 6

Face Pulls 3 15-20 6

Hammer Curls 3 10-15 6

Concentration Curls 3 12-15 6

Day 6: Legs (Hypertrophy)


Exercise Sets Reps RPE

Bulgarian Split Squats 3 10-15 7

Leg Press 3 12-15 6

Leg Extensions 4 15-20 6

Lying Hamstring Curls 4 15-20 6

Seated Calf Raises 4 20-25 6

Day 7: Rest

Enjoy a well deserved rest day! Focus on nutrition and recovery for optimal results.

Summary

This 6-day workout split balances strength, powerlifting, and hypertrophy training. It includes
exercises for all major muscle groups and incorporates rest days for recovery. Remember to adjust
the program based on your individual needs and goals.

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