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  1. #1
    Registered User 1redson's Avatar
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    Post 6 day bodybuilding split

    I like to train hard and stay active I was wondering if this work be a good 6 day split

    Mon back/tris
    Tues legs/shoulders
    Wed biceps/chest
    Thurs back/tris
    Fri legs/shoulders
    Sat biceps/chest
    Sunday rest
    And how many exercises should I do per body part I heard pros do 6 ? Thanks guys
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  2. #2
    Alpha user evojoeix's Avatar
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    pros are also on steroids which allows them to train more then normal people
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  3. #3
    Work in progressส้้้้้้้้ danthegiant's Avatar
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    Originally Posted by 1redson View Post
    I like to train hard and stay active I was wondering if this work be a good 6 day split

    Mon back/tris
    Tues legs/shoulders
    Wed biceps/chest
    Thurs back/tris
    Fri legs/shoulders
    Sat biceps/chest
    Sunday rest
    And how many exercises should I do per body part I heard pros do 6 ? Thanks guys
    lol dude FYI ur frying triceps SIX DAYS IN A ROW...re read ur routine
    *Do, or do not. There is no try.
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  4. #4
    Legal Jailbait Slayer ShawnC25's Avatar
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    This is my split exactly.

    You a wizard OP?
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  5. #5
    . Hamzzza's Avatar
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    you are hitting your triceps all 6 days


    is this real life?? are you serious??



    do you need help with constructing your routine?
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  6. #6
    Registered User Trent11's Avatar
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    Try:

    Chest/Tris
    Legs/Shoulders
    Back/Biceps
    Chest/Tris
    Legs/Shoulders
    Back/Biceps
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  7. #7
    Registered User KalletSC's Avatar
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    Do push/pull/legs/push/pull/legs...tada!
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  8. #8
    Registered User 1redson's Avatar
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    I guess I may need I help I do mma and all sorts of fighting stuff so I like to train six days to stay in shape and I wanna gain some weight and I know bb is the best way to do so
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  9. #9
    inb4 teen misc aesethicsplz's Avatar
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    A few thigns you need to keep in mind.
    Any press will work shoulders and triceps. You do shoulder/military/any type of bench and you are working shoulders and tris.

    Therefore you probably don't want to do any presses 2 days in a row, and you don't want your tris to be repairing when you then go and work shoulders or chest, and vise versa... ideally anyway
    Originally Posted by danthegiant View Post
    lol dude FYI ur frying triceps SIX DAYS IN A ROW...re read ur routine
    this.

    OP a 6 day split is not going to get you the best results for the amount of time youre in the gym as a natural unless you've got maybe 5+ solid years of training under your belt, you'd be much better off doing a full body workout or an upper/lower split for the quickest results, this is because protein synthesis even when you smash a muscle as a natural is only elevated for around 3 days before dropping off, so if you hit something like legs or back once a week, there'll be 3-4 days where they aren't even growing and are ready to be broken down again

    If you don't care, and just want to do a really drawn out split because its what you find the most fun and you acknowledge its not the most effective.... I'll give you in my opinion the best 6 day split you could follow and would for the most part get a reasonable amount of time off for each muscle, but there is no perfect split.

    Day 1: Chest/Tris (also one excercise on lateral head of the delt)
    Day 2: Back/Bis (No lower back)
    Day 3: Legs (With deadlifts)
    Day 4: Shoulders, (all heads)
    Day 5: Tri/Bis
    Day 6: Legs (with deadlifts)
    Day 7: Rest

    The only real flaw I can pick in the split is that you'll probably break your tris down a bit when you do shoulders in day 4, so not ideal, but if you made day 5 the rest day instead, and hit tris and bis day 6 and legs day 7 you'd probably be better off.
    Last edited by aesethicsplz; 02-21-2012 at 05:57 PM.
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  10. #10
    Journey to Aesthetics DjentBrah's Avatar
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    Push/pull/legs/rest repeat
    I like being in the gym and being active too brah. But daayyuummm, that split is dust.
    Push/pull/legs/rest is the best frequency I've played around with.
    -bench, squat, djentlift
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  11. #11
    Registered User JellyPenguin515's Avatar
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    6 day split, that is retarded. Do a FBW
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