A Comprehensive 6-Day Bodybuilding Regimen for Growth
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Chapter 1: Introduction to High-Frequency Training
During the latter part of 2023, I dedicated myself to a 6-day-per-week training split and was thrilled with the outcome. I experienced significant muscle gains and saw remarkable changes in my physique. I'm excited to share this program with you!
Before diving into the specifics, it’s important to note that this regimen is tailored to my personal fitness aspirations, which may differ from yours. My primary objective was to enhance muscle growth while keeping fat gain to a minimum. I consumed a caloric surplus, understanding that some fat gain would be inevitable; however, my aim was to maximize muscle acquisition while minimizing fat.
You'll find that I typically train each muscle group twice weekly. It’s worth mentioning that not every program needs to be perfectly balanced. Smaller muscle groups, such as shoulders and biceps, generally recover quickly, allowing for more frequent training. In contrast, larger muscle groups like quads or hamstrings require more recovery time, especially following heavy lifts like squats or deadlifts.
In summary, my goal was to work on each muscle group approximately twice a week.
Now, let's look at the program!
The Program Outline:
Day 1:
- Barbell Bench Press
- Close Grip Bench Press
- Dumbbell Upright Row
- Dumbbell Skullcrushers
Day 2:
- Barbell Deadlift
- Leg Extensions
- Single-leg Calf Raises
Day 3:
- Pullups (or assisted pullups/cable pulldown as needed)
- Cable Facepulls
- Bicep Curls
- Dumbbell Wrist Curls
Day 4:
- Incline Dumbbell Bench Press
- Dumbbell Lateral Raises
- Cable Triceps Pushdowns
Day 5:
- High Bar Squat
- Leg Press Calf Raises
- Seated Leg Curls
Day 6:
- Chest Supported Row
- Lat Pulldowns
- Cable Y-Raises
- Cable Bicep Curls (incline)
- Cable Wrist Curls
Progressing Through the Program:
In the first week, begin with about 2 sets per exercise, gradually increasing as your capacity allows. For instance, if you start with 2 sets of bench presses on Day 1 and feel ready by Day 4, aim for 3 sets the following week. If you’re still feeling sore, stick with your current sets.
Try to either add one rep or increase the weight by 5 pounds each week. More advanced lifters may need to deload sooner. I typically followed this program for 4 weeks with a one-week break. During this cycle, you could start with around 3 reps in reserve (RIR) in Week 1, reducing to 2 RIR in Week 2, 1 RIR in Week 3, and reaching 0 RIR (failure) in Week 4. The fifth week would be a deload period, where you cut down on sets, reps, and weights by roughly half before restarting.
From my experience, this structure is effective for those who can commit to 6 days at the gym. However, if that’s not feasible, great results can still be achieved with just 3 days per week.
Remember, this is merely one approach to training; many methods can yield successful results. Even a basic program executed with diligence will likely outperform a "perfect" plan that isn’t followed earnestly.
If you choose to implement this program, I’d love to hear about your experiences!
Thank you for reading! If you have any questions, feel free to reach out! — Zack
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