6 day workout split ! ✨🤍

Although i am by far a professional , Here’s my preferred gym routine: I pick up where I left off if I miss a day, so it’s not strictly a Monday-Saturday schedule, but I typically manage six days a week. This is just an example; feel free to craft a workout you genuinely enjoy!

I would recommend creating a workout split that fits your personal goals ( ex: I am trying to lose body fat and gain muscle in targeted areas which is why my i split up upper body to 2 days , glutes to 2 days , full body 1 day and abs 1 one day)

If you are having the goals of lets say targeting specifically legs and glutes i recommend dedicating 3/6 days to it.

- Everyone’s bodies are different and every workout split works differently for everyone. Find something YOURE comfortable with!

Monday - Lower body

RDL’s 3 x12

Good-mornings 3x12

Single leg DB lunges 3 x 10

BB Back squat 3 x 6-8

BB Hip thrusts 3 x 15

Leg extension machine 3x12

Tuesday - Upper body

Lat pulldowns 3 x 12

Cable tricep push-downs 3 x 15

Cable face pulls 3 x 12

DB shoulder press 3 x 12

DB bench press 3 x 12

Assisted pull ups 3 x 10

Wednesday - Lower body

Cable Kick backs 3 x 10 (each)

Barbell step ups 3x10

Barbell hip thrusts 3x15

Good mornings 3x10

Elevated barbell goblet squats 3x10

Front barbell squats ( regular & elevated) 3x8 each

Walking Pulse lunges 3x20

Thursday - Upper body

Lat pulldowns 3 x 12

Cable tricep push-downs 3 x 15

Seated Cable rows 3 x 12

DB shoulder I,Y,T 3 x 8 (each)

DB incline bench press 3 x 12

Assisted dips & pull ups 3 x 10

Friday - Full Body

Lat pulldowns 3x12

Seated Cable rows 3x12

DB Bear Rows 3x12

Cleans 3x10

Goblet squats 3x12

Sumo Squats 3x12

RDLS into back squats 3x12

Saturday - Abs & Cardio

Crunches 3x10

Side crunches 3x10

Sit ups 3x10

Bicycle 3x10

Planks till failure

Mountain climbers 45 seconds 3x

Ins and Outs 3x10

Russian Twists 3x10

Treadmill

intervals

5 min 6 incline 3 speed

5 min 10 incline 3 speed

10 min 12 incline 3 speed

5 min 10 incline 3 speed

5 min 6 incline 3 speed

SUNDAY REST DAYS! GIVE YOUR BODY THE REST IT NEEDS

I personally do a 15 min cardio after every workout day but a long cardio session is dedicated to my saturdays. #healthylifestyle2024 #shareyourthoughts #workout #lifestyle