Thanks to visit codestin.com
Credit goes to www.scribd.com

Scribd
Upload
70 views7 pages

Untitled Design

This document outlines a 6-day powerbuilding split workout program with the main goal of building muscle. The program is split into 6 days targeting different muscle groups and includes exercises, sets, reps, and rest times. Muscle groups targeted include chest, back, shoulders, arms, legs, and calves.

Uploaded by

experiment3216
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
70 views7 pages

Untitled Design

This document outlines a 6-day powerbuilding split workout program with the main goal of building muscle. The program is split into 6 days targeting different muscle groups and includes exercises, sets, reps, and rest times. Muscle groups targeted include chest, back, shoulders, arms, legs, and calves.

Uploaded by

experiment3216
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
You are on page 1/ 7

CRAFTED FOR BY

INDIAN ACADAWN
GENETICS GROUP

6-DAY POWERBUILDING
SPLIT

Main Goal: Build Muscle


Training Level: Intermediate
Program Duration: 12 Weeks
Days Per Week: 6 Days
Time Per Workout: 45-60 Mins
Equipment: Barbell, Bodyweight, Dumbbells,
Push A [Chest, Shoulders & Triceps]

EXERCISE Sets Rep Goal Total Rest

Flat Barbell 5 15 120SEC


Bench Press

Flat Barbell
1 AMQRAP N/A
Bench Press

Seated Behind
3 25 60 sec
the Neck Press

(Weighted)
3 30 60 sec
Tricep Dips

Standing
Cable 5 50 30 sec
Crossovers

Seated Tricep
Extensions
(Dumbbell, 5 50 30 sec
Rope, or EZ
Bar)

Seated
Dumbbell 5 50 15 sec
Lateral Raises

*Use 20% less weight than your previous working sets. **As Many Quality Reps As
Possible.

* **
Pull A
Back, Traps & Biceps

Exercise Sets Rep Goal Total Rest


Barbell Conventional
5 15 90 - 120 sec
Deadlift

Barbell Conventional
1 AMQRAP N/A
Deadlift

(Weighted) Chin-ups 3 25 60 sec

Chest Supported
3 30 60 sec
Rows

Shrugs (Dumbbell,
5 50 30 sec
Barbell, or Trap Bar)

Standing Barbell
5 50 30 sec
Curls

Standing Cable
5 50 15 sec
Reverse Fly

* **
Legs A
Quads, Hamstrings & Calves

Exercise Sets Rep Goal Total Rest

Barbell Back
5 15 90 - 120 sec
Squat

Barbell Back
1 AMQRAP N/A
Squat

Barbell Good
3 25 60sec
Mornings

Leg Press 3 30 60 sec

Reverse
Hyperextensio 5 50 30 sec
n

Leg Curl
(Seated or 5 50 30 sec
Lying)

Calf Raise
(Seated or 5 50 15 sec
Standing)

* **
Push B
Chest, Shoulders & Triceps

Goal Total
Exercise Sets Rep
Rest

Standing
5 15 90 - 120 sec
Overhead Press

Standing
1 AMQRAP N/A
Overhead Press

Incline Bench
Press (Dumbbell 3 25 60 sec
or Barbell)

Close Grip
3 30 60 sec
Bench Press

Seated Machine
5 50 30 sec
Fly

Standing Tricep
Pushdown
5 50 30 sec
(Rope, V-bar, or
Straight Bar)

Standing Cable
5 50 15 sec
Lateral Raises

* **
Pull B
Back, Traps & Biceps

Exercise Sets Rep Goal Total Rest

Barbell Snatch
5 15 90 - 120 sec
Grip Deadlift

Barbell Snatch
1 AMQRAP N/A
Grip Deadlift

Barbell Rows 3 25 60 sec

(Weighted) Pull-
3 30 60 sec
ups

1-Arm Rows
(Dumbbell or 5 50 30 sec
Barbell)

Incline Dumbbell
5 50 30 sec
Curl

Seated Machine
5 50 15 sec
Reverse Fly

* **
Legs B
Quads, Hamstrings & Calves

Exercise Sets Rep Goal Total Rest


Barbell Front Squat 5 15 90 - 120 sec

Barbell Front Squat 1 AMQRAP N/A

Barbell Romanian
3 25 60 sec
Deadlifts

Barbell Hip Thrusts 3 30 60 sec

Dumbbell Lunges 5 50 30 sec

Seated Leg
5 50 30 sec
Extension

Hanging Leg Raises 5 50 15 sec

* **

You might also like