WORKOUT SPLIT BY @kruckifitness 💪💪🔥🔥
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6 DAY-SPLIT by @kruckifitness
The 6-day split is another great program to follow. While it is one more day in the gym every week than the 5-day split, doing this split allows you get more total training volume every week. If you have the time, this split can be very beneficial, but in this case, you must really be committed to the gym. This is why a 6-day split is usually recommended for advanced trainees (4+ years of training). Just make sure if you decide to do a 6-day split, do it right.
On a 6-day split, it’ll be split up into 3 strength days and 3 hypertrophy days. Both the 3 strength days and the 3 hypertrophy days will be split up into a push day (chest, shoulders, triceps), a pull day (back, biceps) and another leg day, a strength and hypertrophy day for each one. The training week will go as follows
Day 1: Push Strength / Day 2: Pull Strength / Day 3: Legs Strength / Day 4: Push Hypertrophy / Day 5: Pull Hypertrophy / Day 6: Legs Hypertrophy / Day 7: Rest
On the strength days, try to focus on hitting heavy weight for low reps (anywhere in the 2-8 rep range should be fine). The goal of the strength days is to create more muscle building potential.
Hypertrophy days will focus on moderate weight, higher rep exercises (in the 8-15 rep range). These ranges will work more towards muscle building.
With the use of this split, a caloric surplus, and progressive overload (try your best to improve your total training volume every workout), you are setting yourself up for muscle building success.
Do you use a 6-Day Split? Comment and let me know!