Strength & Conditioning 6-Day Split
A comprehensive 6-day workout plan focusing on building strength and conditioning across key muscle groups, with a dedicated rest day.
Day 1: Push Power
Bench Press - Powerlifting
4 sets of 10 reps
Incline dumbbell bench press
3 sets of 12 reps
Standing dumbbell shoulder press
4 sets of 10 reps
Dumbbell front raise to lateral raise
3 sets of 12 reps
Close-grip bench press
3 sets of 10 reps
Triceps Pushdown
3 sets of 12 reps
Day 2: Pull Strength
Weighted pull-up
4 sets of 10 reps
T-Bar Row with Handle
4 sets of 10 reps
One-Arm Dumbbell Row
3 sets of 12 reps
EZ-Bar Curl
3 sets of 10 reps
Hammer Curls
3 sets of 12 reps
Day 3: Leg Day Foundation
Barbell Squat
4 sets of 10 reps
Leg Press
3 sets of 12 reps
Stiff-Legged Dumbbell Deadlift
3 sets of 10 reps
Barbell glute bridge
3 sets of 12 reps
Standing Calf Raises
3 sets of 15 reps
Day 5: Upper Body Focus
Incline cable chest press
3 sets of 12 reps
Lat pull-down
3 sets of 12 reps
Seated Dumbbell Press
3 sets of 12 reps
Reverse-grip bent-over row
3 sets of 12 reps
Standing Biceps Cable Curl
3 sets of 15 reps
Cable V-bar push-down
3 sets of 15 reps
Day 6: Full Body Conditioning
Front Squats With Two Kettlebells
3 sets of 12 reps
Bent Over Two-Dumbbell Row With Palms In
3 sets of 12 reps
Push-Ups - Close Triceps Position
3 sets of 15 reps
Hanging leg raise
3 sets of 15 reps
Dumbbell farmer's walk
3 sets of 60 reps
