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6-Day Gym Split — Exercise Wiki
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6-Day Gym Split — Exercise Wiki.mdx

🏋️ 6-Day Gym Split — Exercise Wiki

Table of Contents

Split Overview

Day Focus Style
Monday Chest + Triceps Strength (heavier, low reps)
Tuesday Back + Biceps + Forearms Strength (heavier, low reps)
Wednesday Shoulders + Legs + Neck Strength (heavier, low reps)
Thursday Chest + Triceps Hypertrophy (more stretch/pump)
Friday Back + Biceps + Forearms Hypertrophy (more stretch/pump)
Saturday Shoulders + Legs + Neck Hypertrophy (more stretch/pump)
Sunday Rest —

This is a Push-Pull-Legs style pairing doubled across the week — each muscle group is hit twice: once heavy for strength, once with more volume/stretch for hypertrophy.

Chest

1. Upper Chest (Clavicular Head)

  • Incline Barbell Bench Press ⭐⭐⭐⭐⭐ (best overall)
  • Incline Dumbbell Press ⭐⭐⭐⭐☆
  • Incline Cable Fly ⭐⭐⭐⭐☆
  • Low-to-High Cable Fly
  • Incline Machine Press

2. Middle Chest (Sternal Head)

  • Flat Barbell Bench Press ⭐⭐⭐⭐⭐
  • Flat Dumbbell Press ⭐⭐⭐⭐☆
  • Flat Machine Press ⭐⭐⭐⭐☆
  • Cable Chest Press
  • Push Ups (compound, bodyweight)

3. Lower Chest (Costal Head)

  • Dips (chest-focused, forward lean) ⭐⭐⭐⭐⭐
  • Decline Barbell Bench Press ⭐⭐⭐⭐⭐
  • Decline Dumbbell Press ⭐⭐⭐⭐☆
  • High-to-Low Cable Fly
  • Decline Push Ups

OVERALL

Upper Chest

  • Incline Barbell Bench Press ⭐⭐⭐⭐⭐
  • Incline Dumbbell Press
  • Incline Cable Fly

Middle Chest

  • Flat Barbell Bench Press ⭐⭐⭐⭐⭐
  • Flat Dumbbell Press
  • Cable Chest Press

Lower Chest

  • Dips ⭐⭐⭐⭐⭐
  • Decline Barbell Bench Press
  • High-to-Low Cable Fly

Triceps

TRICEPS:

  1. Long Head
  • Overhead Cable Extension ⭐⭐⭐⭐⭐ (best overall)
  • Overhead DB Extension ⭐⭐⭐⭐☆
  • Incline DB Extension ⭐⭐⭐⭐☆
  • EZ Bar Overhead Extension
  • PJR Pullover
  1. Lateral Head
  • Tricep PushDown ⭐⭐⭐⭐⭐
  • Rope PushDown ⭐⭐⭐⭐☆
  • Straight Bar Pushdown
  • V-Bar Pushdown
  • Reverse Grip Pushdown (more medial than lateral)
  • Diamond Push Up — more of a compound movement; works all three heads, not just the lateral head.
  1. Medial Head
  • Reverse Grip Pushdown ⭐⭐⭐⭐⭐
  • Cross-Body Cable Extension ⭐⭐⭐⭐☆
  • Close-Grip Bench Press ⭐⭐⭐⭐☆ (compound)

OVERALL

Long Head

  • Overhead Cable Extension ⭐⭐⭐⭐⭐
  • Overhead Dumbbell Extension
  • Incline Dumbbell Extension

Lateral Head

  • Straight Bar Pushdown ⭐⭐⭐⭐⭐
  • Rope Pushdown
  • Single-Arm Pushdown

Medial Head

  • Reverse Grip Pushdown ⭐⭐⭐⭐⭐
  • Cross-Body Cable Extension
  • Close-Grip Bench Press

Back

1. Lats (Width)

  • Wide-Grip Pull Up ⭐⭐⭐⭐⭐ (best overall)
  • Lat Pulldown (Wide Grip) ⭐⭐⭐⭐☆
  • Straight-Arm Pulldown ⭐⭐⭐⭐☆
  • Chin Up (also hits biceps)
  • Single-Arm Lat Pulldown

2. Mid-Back / Thickness (Rhomboids, Mid-Traps)

3. Lower Back (Erector Spinae)

  • Deadlift ⭐⭐⭐⭐⭐
  • Back Extension ⭐⭐⭐⭐☆
  • Good Morning ⭐⭐⭐⭐☆
  • Rack Pulls
  • Superman Hold

4. Traps (Upper)

  • Barbell Shrugs ⭐⭐⭐⭐⭐
  • Dumbbell Shrugs ⭐⭐⭐⭐☆
  • Cable Shrugs
  • Farmer's Walk (compound)

OVERALL

Lats

Thickness

  • Barbell Row ⭐⭐⭐⭐⭐
  • T-Bar Row
  • Seated Cable Row

Lower Back

Traps

  • Barbell Shrugs ⭐⭐⭐⭐⭐
  • Dumbbell Shrugs
  • Farmer's Walk

Biceps

1. Long Head (Outer)

  • Incline Dumbbell Curl ⭐⭐⭐⭐⭐ (best overall)
  • Drag Curl ⭐⭐⭐⭐☆
  • Cable Curl (arms behind body)

2. Short Head (Inner)

  • Preacher Curl ⭐⭐⭐⭐⭐
  • Concentration Curl ⭐⭐⭐⭐☆
  • Spider Curl

3. Brachialis (Thickness Under Biceps)

  • Hammer Curl ⭐⭐⭐⭐⭐
  • Reverse Curl ⭐⭐⭐⭐☆
  • Cross-Body Hammer Curl

OVERALL

Long Head

  • Incline Dumbbell Curl ⭐⭐⭐⭐⭐
  • Drag Curl
  • Cable Curl

Short Head

  • Preacher Curl ⭐⭐⭐⭐⭐
  • Concentration Curl
  • Spider Curl

Brachialis

  • Hammer Curl ⭐⭐⭐⭐⭐
  • Reverse Curl
  • Cross-Body Hammer Curl

Shoulders

1. Front Delt

  • Overhead Barbell Press ⭐⭐⭐⭐⭐ (best overall)
  • Seated Dumbbell Press ⭐⭐⭐⭐☆
  • Arnold Press
  • Front Raise

2. Side/Lateral Delt

  • Dumbbell Lateral Raise ⭐⭐⭐⭐⭐
  • Cable Lateral Raise ⭐⭐⭐⭐☆
  • Machine Lateral Raise
  • Lean-Away Cable Raise

3. Rear Delt

  • Face Pull ⭐⭐⭐⭐⭐
  • Reverse Pec Deck ⭐⭐⭐⭐⭐
  • Bent-Over Rear Delt Raise ⭐⭐⭐⭐☆
  • Cable Reverse Fly

OVERALL

Front Delt

  • Overhead Barbell Press ⭐⭐⭐⭐⭐
  • Seated Dumbbell Press
  • Arnold Press

Side Delt

  • Dumbbell Lateral Raise ⭐⭐⭐⭐⭐
  • Cable Lateral Raise
  • Machine Lateral Raise

Rear Delt

  • Face Pull ⭐⭐⭐⭐⭐
  • Reverse Pec Deck
  • Bent-Over Rear Delt Raise

Legs

1. Quads

  • Barbell Back Squat ⭐⭐⭐⭐⭐ (best overall)
  • Hack Squat ⭐⭐⭐⭐☆
  • Leg Press ⭐⭐⭐⭐☆
  • Leg Extension
  • Bulgarian Split Squat

2. Hamstrings

  • Romanian Deadlift ⭐⭐⭐⭐⭐
  • Lying Leg Curl ⭐⭐⭐⭐☆
  • Seated Leg Curl ⭐⭐⭐⭐☆
  • Nordic Curl
  • Good Morning

3. Glutes

  • Hip Thrust ⭐⭐⭐⭐⭐
  • Barbell Glute Bridge ⭐⭐⭐⭐☆
  • Bulgarian Split Squat ⭐⭐⭐⭐☆
  • Cable Kickback
  • Sumo Deadlift

4. Calves

  • Standing Calf Raise ⭐⭐⭐⭐⭐ (gastrocnemius)
  • Seated Calf Raise ⭐⭐⭐⭐☆ (soleus)
  • Leg Press Calf Raise
  • Single-Leg Calf Raise

OVERALL

Quads

  • Barbell Back Squat ⭐⭐⭐⭐⭐
  • Hack Squat
  • Leg Press

Hamstrings

  • Romanian Deadlift ⭐⭐⭐⭐⭐
  • Lying Leg Curl
  • Seated Leg Curl

Glutes

  • Hip Thrust ⭐⭐⭐⭐⭐
  • Barbell Glute Bridge
  • Bulgarian Split Squat

Calves

  • Standing Calf Raise ⭐⭐⭐⭐⭐
  • Seated Calf Raise

Forearms

1. Flexors (Palm Side / Grip)

  • Wrist Curl ⭐⭐⭐⭐⭐
  • Farmer's Walk ⭐⭐⭐⭐☆
  • Plate Pinch Hold

2. Extensors (Back of Forearm)

  • Reverse Wrist Curl ⭐⭐⭐⭐⭐
  • Reverse Curl ⭐⭐⭐⭐☆

3. Grip Strength (Overall)

  • Farmer's Walk ⭐⭐⭐⭐⭐
  • Dead Hang ⭐⭐⭐⭐☆
  • Plate Pinch

OVERALL

Flexors

  • Wrist Curl ⭐⭐⭐⭐⭐

Extensors

  • Reverse Wrist Curl ⭐⭐⭐⭐⭐

Grip

  • Farmer's Walk ⭐⭐⭐⭐⭐

Neck

1. Front (Flexion)

  • Neck Flexion — plate on forehead ⭐⭐⭐⭐⭐

2. Back (Extension)

  • Neck Extension — plate on back of head ⭐⭐⭐⭐⭐

3. Sides (Lateral Flexion)

  • Lateral Neck Flexion ⭐⭐⭐⭐☆
  • Harness Neck Raise ⭐⭐⭐⭐☆

OVERALL

Front

  • Neck Flexion ⭐⭐⭐⭐⭐

Back

  • Neck Extension ⭐⭐⭐⭐⭐

Sides

  • Lateral Neck Flexion ⭐⭐⭐⭐☆

Abs / Core

1. Upper Abs

  • Cable Crunch ⭐⭐⭐⭐⭐
  • Weighted Crunch ⭐⭐⭐⭐☆
  • Sit Up

2. Lower Abs

  • Hanging Leg Raise ⭐⭐⭐⭐⭐
  • Captain's Chair Knee Raise ⭐⭐⭐⭐☆
  • Reverse Crunch

3. Obliques

  • Cable Woodchopper ⭐⭐⭐⭐⭐
  • Russian Twist ⭐⭐⭐⭐☆
  • Side Plank

4. Core Stability (Deep Core)

  • Plank ⭐⭐⭐⭐⭐
  • Ab Wheel Rollout ⭐⭐⭐⭐☆

OVERALL

Upper Abs

  • Cable Crunch ⭐⭐⭐⭐⭐

Lower Abs

  • Hanging Leg Raise ⭐⭐⭐⭐⭐

Obliques

  • Cable Woodchopper ⭐⭐⭐⭐⭐

Stability

  • Plank ⭐⭐⭐⭐⭐ / Ab Wheel Rollout

Final 6-Day Split

Each muscle group is trained twice a week — once for Strength (heavier, lower reps, 3–4 min rest) and once for Hypertrophy (more volume, more stretch/pump, 60–90s rest).

Day 1 (Monday) — Chest + Triceps — Strength Focus

Chest

Exercise Area Focused Sets × Reps
Flat Barbell Bench Press Middle Chest 4 × 5–6
Incline Barbell Bench Press Upper Chest 3 × 6–8
Dips (chest lean) Lower Chest 3 × 8–10

Triceps

Exercise Head Emphasized Sets × Reps
Overhead Cable Extension Long Head 3 × 8–10
Straight Bar Pushdown Lateral Head 3 × 10–12
Reverse Grip Pushdown Medial Head 3 × 12–15

Progressive overload: Increase weight whenever you can complete the top end of the rep range with good form.

Day 2 (Tuesday) — Back + Biceps + Forearms — Strength Focus

Back

Exercise Area Focused Sets × Reps
Deadlift Lower Back / Full Posterior Chain 3 × 5
Wide-Grip Pull Up Lats (Width) 3 × 6–8
Barbell Row Mid-Back (Thickness) 3 × 8–10
Barbell Shrugs Traps 3 × 10–12

Biceps

Exercise Head Emphasized Sets × Reps
Incline Dumbbell Curl Long Head 3 × 8–10
Preacher Curl Short Head 3 × 10–12
Hammer Curl Brachialis 3 × 10–12

Forearms

Exercise Area Focused Sets × Reps
Farmer's Walk Grip / Overall 3 × 30–40s

Day 3 (Wednesday) — Shoulders + Legs + Neck — Strength Focus

Shoulders

Exercise Area Focused Sets × Reps
Overhead Barbell Press Front Delt 4 × 5–6
Dumbbell Lateral Raise Side Delt 3 × 10–12
Face Pull Rear Delt 3 × 12–15

Legs

Exercise Area Focused Sets × Reps
Barbell Back Squat Quads 4 × 5–6
Romanian Deadlift Hamstrings 3 × 8–10
Hip Thrust Glutes 3 × 8–10
Standing Calf Raise Calves (Gastrocnemius) 4 × 10–12

Neck

Exercise Area Focused Sets × Reps
Neck Extension (plate) Back of Neck 2 × 12–15

Abs (finisher, all days optional)

Exercise Area Focused Sets × Reps
Hanging Leg Raise Lower Abs 3 × 12–15

Day 4 (Thursday) — Chest + Triceps — Hypertrophy Focus

Chest

Exercise Area Focused Sets × Reps
Incline Dumbbell Press Upper Chest 4 × 10–12
Flat Dumbbell Press Middle Chest 3 × 10–12
High-to-Low Cable Fly Lower Chest 3 × 12–15

Triceps

Exercise Head Emphasized Sets × Reps

Incline Dumbbell Extension

(or Overhead DB Extension)

 Long Head 3 × 10–12
Rope Pushdown Lateral Head 3 × 12–15

Cross-Body Cable Extension

(or Single-Arm Reverse Grip Pushdown)

 Medial Head 3 × 12–15

Day 5 (Friday) — Back + Biceps + Forearms — Hypertrophy Focus

Back

Exercise Area Focused Sets × Reps
Seated Cable Row Mid-Back (Thickness) 3 × 10–12
Lat Pulldown (Wide Grip) Lats (Width) 3 × 12–15
Straight-Arm Pulldown Lats (Stretch) 3 × 12–15
Dumbbell Shrugs Traps 3 × 12–15

Biceps

Exercise Head Emphasized Sets × Reps
Drag Curl Long Head 3 × 10–12
Concentration Curl Short Head 3 × 12–15
Cross-Body Hammer Curl Brachialis 3 × 12–15

Forearms

Exercise Area Focused Sets × Reps
Wrist Curl + Reverse Wrist Curl Flexors / Extensors 3 × 15–20

Day 6 (Saturday) — Shoulders + Legs + Neck — Hypertrophy Focus

Shoulders

Exercise Area Focused Sets × Reps
Seated Dumbbell Press Front Delt 3 × 10–12
Cable Lateral Raise Side Delt 4 × 12–15
Reverse Pec Deck Rear Delt 3 × 12–15

Legs

Exercise Area Focused Sets × Reps
Hack Squat Quads 3 × 10–12
Lying Leg Curl Hamstrings 3 × 12–15
Bulgarian Split Squat Glutes 3 × 10–12 per leg
Seated Calf Raise Calves (Soleus) 4 × 12–15

Neck

Exercise Area Focused Sets × Reps
Lateral Neck Flexion Sides of Neck 2 × 12–15

Abs (finisher)

Exercise Area Focused Sets × Reps
Cable Woodchopper Obliques 3 × 12–15

Day 7 (Sunday) — Rest

Full recovery day. Optional light cardio, stretching, or mobility work.

Progressive Overload Notes

  • Strength days (Mon/Tue/Wed): Lower rep ranges (5–10), heavier loads, longer rest (2–4 min). Add weight once you hit the top of the rep range with good form.
  • Hypertrophy days (Thu/Fri/Sat): Higher rep ranges (10–15), shorter rest (60–90s), more focus on stretch/pump and mind-muscle connection.
  • Abs & Neck: Can be added as finishers on any/all days — 2–3 sets, rotating through upper/lower/oblique or front/back/side emphasis so no sub-area is neglected.
  • Deload: Every 4–6 weeks, take one week at ~60% of normal working weights to aid recovery.
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