My 6 Day Workout Split 🦾

[ZB_Strings]

Hey man! I just wanna say you have inspired me to hop on that gym grind and you have kept me motivated while teaching me new things! I really appreciate you❤

[AlonsoDiaz-iftn]

Back & Biceps are def my fav day of the week also Hussein can you pls do your full chest & Back day

[johnnavera]

Seems like a great workout split, but what's the volume on each day? A vid would be fire 🔥

[markbrainum]

Are you only hitting forearms once a week?

[kartik]

Can you please mention which exercises you do on back and chest day

[doullyhollynskyderisse]

Im confuse, after day 6 do you comeback to day 1 the next day or you take a rest day then comeback to day 1❓

[ygculwq]

What if my triceps are sore on day 4??

[ghstby]

Wich day should I work rear dealts I don't think it fits with the chest and tri also it helps with back movement so I won't be able to give all in pull day if I worked them in chest day any thoughts?

[AnujKumar-pvqg]

hey hussein should i be doing cable drag curls for my biceps??

[marissajames]

Patience, he's already due for a win 💪🔥😎 #natty

[ahmadjawadjareer]

I have subscribed so can you make pullday with and without dumbbell

[liverpool]

Biceps recovery?? After pullday only 1 day for recovery??

[Carsity]

Bro I really want your guidance can you please talk to me

[CosmicawarenessCitizen]

Alright guys I broke the fitness matrix if you are untrained you'll gain muscle no matter what and it doesn't matter if it's on a surplus or a cut . Now if you have at least 2 years of gym experience and you aren't enhanced do lean bulking which is around 150 calories max 300 calories . Regular Bulking(500-1000) is dead if you aren't on steroids ☠️

[alexdenommee]

Always remember, decline bench variations are for sternal portion of the pec, while incline variations are for the clavicular portion of the pec.



These are great for when your on a cut, but generally its best for most people to focus on traditional barbell bench on a heavier block before they cut down on isolated exercises like a lot of these.




Another thing to keep into consideration is if your not doing different exercises and progressing on them after 3-4 months, you've likely become too comfortable with the routine and aren't doing nearly as much work as you can.

TL;DR: Nice split, it would seem good on a cut.

I am far more simplistic: Shoulder day (anterior delts 6x sets, lateral delts 6x sets, rear delts 6x sets, traps 6x sets), back and bicep day (Barbell/tbar row (literally just switched back to barbell) 3x set, chest supported row 3x set, lat pull down variations 6x sets, heavy cable curls 5x set/or till failure, chin ups till failure), day off, chest and tricep day (flat barbell bench 6x set, 3 warmup, 1 heavy, 2 lighter pause sets, incline dumbbell 3x sets, incline barbell 3x sets, seated dumbbell tricep overhead extensions 3x set, seated barbell tricep overhead extensions 3x set, cable pulldowns to failure, close grip push ups till failure), legs and abs (barbell squat, seated leg press, standing calves (gatroc), seated calves (soleus), lying hamstring curls, all 3x sets except barbell depending on how I feel). day off, rinse and repeat.

There are literally at least 3 variations to every compound and isolation exercise so its best to try to swap it around but generally focusing on main lifts will always be beneficial overall. As you can see, my routine has no deadlifting. I am not a powerlifter, I am a guy who used to be 350lbs at 14 YO and whos 175lbs at 32, I want to be strong but gain mass to fill in for obvious reasons.

Everyone's long term goals are certainly different as well, generally, I would rather focus on heavier shoulder pressing progression, vs focusing on progressing my bench press. The reasoning I have for this is because shoulder presses are going to help maintain and build the entire shoulder/glenohumeral socket, in terms of longevity, I want my shoulders to be strong, not my pushy meat flaps it front.

Another thing to keep in mind is a lot of isolation work doesn't need to be done if your performing heavy progressive compounds, if your increasing rep count or weight, etc, a great example is overhead barbell press.

The overhead barbell press is the best exercise to build the serratus anterior, as their goal is to stabilize overhead loads, you could do your front delt raises like Arnold and try to activate it but you're only going to get activation from weight overhead to weight in front of you, once the weight drops lower than that all tension is removed from the serratus anterior as the load is no longer considered overhead.

Another great example is how progressing on barbell bench press can help people mentally cue their form for more back exercises, as when you progress on barbell flat bench, you'll really start feeling how the lats play into stabilizing the loads. This will also help people have a better mind-muscle connection to the way retraction plays into many other exercises.

Another great example is barbell rows at heavier weights require a lot of posterior chain isometric contraction during the movement, the lumbar area is isometrically working as well so your back doesn't cave in or go cat-back. So this could translate to anything where stabilizing your core and posterior chain are necessary, like squats. The first few times people do barbell rows, especially at heavier weights, they will feel how isometrically activated the hamstrings are during barbell rows, its actually nutty how isometrically activated they actually are as well, the entire posterior chain is lol.


TL;DR: I cannot shorten this. Work out, grow knowledge, read muscle, and ascend to new weights.

[Yourlandlord.payrent]

Bro's still claiming natural?😂😂😂. Yall delusional if you think he's natty lol💉💊😂😂🤦‍♂️😂💊💉🤦‍♂️💊😂💉

[aragorn]

Shouldn't be training 6 days a week bro your body needs rest😒.

[fxx-gb]

Just by training 6 times per week i already know you arent natural lmao

[Vujkan]

6 days natty workout cmon?!where is fuckin recovery eh...