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  1. #1
    Registered User Simen2360's Avatar
    Join Date: Jul 2017
    Age: 18
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    Looking for a 6 day split muscle building program

    18 y/o, weight is 82kgs and height 183 cm.
    Bench - 100kg
    Squat - 110kg
    deadlift - 140kg
    I get around 3k calories + around 160g of protein everyday
    I have been working out for around a year and a half

    I am looking for a 6 day split because I usually workout after school with friends and since I have done this for a long time I really like to continue doing 6 day. What im after is a program where I can hit the same muscle 2 times a week. So, maybe something like PPL or others. What I have found out is that my shoulder is really lacking behind the other muscle groups. I have decent arms, chest, legs and ok back but with my shoulder it looks like im a 10 year old from behind. If there are any specialized program that focus on shoulder, I would love to do that.
    Last edited by Simen2360; 04-19-2021 at 10:36 AM.
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  2. #2
    Registered User paulinkansas's Avatar
    Join Date: Sep 2018
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    Your shoulders are relatively small when compared to your chest, back and legs. You can do some isolations. Lateral raises and bent over flyes. The jury is out on upright rows on here.
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  3. #3
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
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    PPL to me is hella boring, I’d do a 6 day push/pull if I were you (which I’ve actually done, but transformed it into a 6-day upper lower)
    Age: 28
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