6 Day Split

Hi all,

This is my workout, I have time and eat to compensate. I wiegh 200lbs about 90kg, im 6ft 2. I do a 6 day split and get constant comments from people saying i over do it, but i think the way i do it is acceptable a I have read lots of forums with people treating a 6 day split like high volume 3 day split. I work every part oof my body in a week with ease, I might spend 30 minutes max in the gym, that’s about 3 hours per week. I also break down muscles that work together as per below, I dont train shoulders twice a week I just train the parts that work with the corresponding muscle in that movement. if you train shoulders I think splitting up the muscle to work with the other part of another muscle makes perfect sense. figuring it out was a bitch but I enjoy it.

e.g. Chest, Front shoulder and Triceps
Chest has three parts too so the lower part, BB Dec, the middle Flat BB, the top part I do Inc DB Fly and a second for middle chest DB Press, Dips also work triceps and are good for getting that horse shoe effect then I use seated OH EXT for good form, Front Shoulder is simply front raises. that equals 7 exercises 21 sets 6-8 reps for all except triceps 10-12

Biceps get a day with forearms as I have found this works well to build up strength and size, I work them 10 x 10 first 5 sets are warms ups then i gradually add weight on a machine curler, hammer curls and wrist curls then I focus on grip on the way home with grippers

My workout:
Chest/ Front shoulders/ Triceps
Biceps and Forearms and grip
Side delt/ Rear Delt, upper back
lats/ middle back/ obliques
Lower back/ Hamstrings/ Upper Abs
Glutes/ Quads/ Lower Abs

calves everyday I can be asked but at least twice a week.

Cardio: Stepper 3 x a week 20 minutes = 1000 cals burned, enough with a 6 day split

Goals: Strength and Loose Body fat then in 6 weeks from now I bulk again currently I eat 2,600 cals, 45 Pro, 30 carbs 25 fats. when I bulk its back to 3,500 cals 40 pro, 40 carbs, 20 fat.

I like being strong both heavy weights and body strength. see below my stats:

my Bench 140kg at 6 reps 160kg for 1 rep
my back squat 120kg at 10 reps 170kg for 1 rep
my BB OHP is 100kg at 8 reps 125kg for 1 rep
my Deads are 240kg at 5 reps 265kg for 1 rep
my rows are 120kg at 6 reps

Chin ups x 35, muscle ups x 12, weighted dips BDW 90kg + 70kg x 12

Any one disagree with my method?

Only thig I think is slightly out of place is the bicep andd forearm work before the back work… just not a good decision in my opinion.

[quote]Designer22 wrote:
I wiegh 200lbs about 90kg, im 6ft 2.

Goals: Strength and Loose Body fat then in 6 weeks from now I bulk again[/quote]
How much fat do you actually have to lose? At your current height, weight, and strength, you must look pretty solid already.

Can you post a recent pic?

[quote]I like being strong both heavy weights and body strength. see below my stats:

my Bench 140kg at 6 reps 160kg for 1 rep
my back squat 120kg at 10 reps 170kg for 1 rep
my BB OHP is 100kg at 8 reps 125kg for 1 rep
my Deads are 240kg at 5 reps 265kg for 1 rep
my rows are 120kg at 6 reps

Chin ups x 35, muscle ups x 12, weighted dips BDW 90kg + 70kg x 12

Any one disagree with my method?[/quote]
If it’s produced that kind of strength, I’m not sure what there is to disagree with.

Nice work so far. Some of those lifts are just nutty for someone your size. Any reason the deadlift is so far ahead of your other lifts?