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Custom 6-Day Hybrid Workout Split: Fat Loss & Muscle Gain 60-90 Sec Between Sets Train Once Per Day

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73 views2 pages

Custom 6-Day Hybrid Workout Split: Fat Loss & Muscle Gain 60-90 Sec Between Sets Train Once Per Day

Uploaded by

jashandeep665544
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Custom 6-Day Hybrid Workout Split

Goal: Fat loss & muscle gain


Rest: 60–90 sec between sets
Frequency: Train once per day | Sunday = Rest

Monday – Chest + Biceps


 Flat Barbell Bench Press – 4x6-10
 Weighted Dips – 3x8-12
 Incline Dumbbell Press – 3x8-12
 Barbell Curls – 4x8-10
 Hammer Curls – 3x10-12

Tuesday – Back + Calves


 Deadlifts – 4x5-8
 Pull-Ups or Lat Pulldown – 4x8-12
 Barbell Rows – 3x8-10
 Seated Calf Raises – 4x15-20
 Standing Calf Raises – 4x15-20

Wednesday – Quads + Core


 Back Squats – 4x6-10
 Walking Lunges – 3x20 steps
 Leg Extensions – 3x12-15
 Hanging Leg Raises – 3x15
 Plank – 3x1 min

Thursday – Chest + Triceps


 Incline Barbell Press – 4x6-10
 Flat Dumbbell Press – 3x8-12
 Cable Crossovers – 3x12-15
 Close-Grip Bench Press – 4x8-10
 Triceps Pushdowns – 3x12-15
 Over head cable extension–3×10-12

Friday – Shoulders + Traps


 Dumbbell Overhead Press – 4x6-10
 Lateral Raises – 3x12-15
 Face Pulls – 3x12-15
 Barbell Shrugs – 4x10-15

Saturday – Hamstrings + Core


 Romanian Deadlifts – 4x8-10
 Lying/Seated Leg Curls – 3x12-15
 Single-Leg RDL – 3x10/leg
 Hanging Leg Raises – 3x15
 Plank with Shoulder Taps – 3x1 min
 Russian Twists – 3x20 (10/side)

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