12.9K
TRWant to level up your training?💪🏼
This is my 6-day workout split. A perfect blend of strength & conditioning for an athletic body🔥 LET’S GO!
#6daysplit #workoutinspo #weeklyworkouts #gymmotivation
@trine__lauridsen
#6 Day Pushpulllegs Split Workout
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10.9M
HUMy FULL 6-Day Workout Split 🦾
A lot of you have been asking me to make a video on how many exercises I do for each muscle group in my split, so here it is 🤝
Follow me for more fitness tips & workouts :)
DM me “1on1” for 1-on-1 Coaching 🏋️♂️
#reels #foryou #motivation #fitnessmotivation #fitness #mentality #workout #training #arnoldschwarzenegger #musclegain #abs #biceps
@hussein.fht
1.7M
LA6 Day Split ↓
For the best fitness & strength training content on the gram 💪🏼
Follow @mightmatrix 👈🏼
Follow @mightmatrix 👈🏼
Credits:@overkell
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DAY 1 - Chest and Triceps
1. Bench press
2. Incline Dumbbell press
3. Chest Flyes
4. Dips
5. Overhead Tricep Extension
6. Tricep Pushdowns
7. Tricep Dips
DAY 2 - Back and Biceps
1. Deadlifts
2. Lat Pulldowns
3. Barbell Rows
4. Seated row
5. Hammer Curls
6. Face Pulls
7. Barbell or Dumbbell Shrugs
DAY 3 - Legs and Shoulder
1. Front Squat
2. Lunges
3. Legs press
4. Calf Raises
5. Overhead Press
6. Lateral Raises
7. Front Raises
DAY 4 - Chest and Triceps
1. Dumbbell Bench Press
2. Decline Bench Press
3. Flat Dumbbell Flye
4. Peckdek flye
5. Tricep Kickbacks
6. Close-Grip Bench Press
7. Cable Crossovers
DAY 5 - Back and Biceps
1. Pull-ups
2. Lat pulldown
3. T- Bar Row
4. Dumbbell Pullover
5. Concentration Curls
6. Cable Row
7. Preacher Curls
DAY 6 - Shoulder and Legs
1. Military press
2. Side Lateral Raises
3. Face pull
4. Shrugs
5. Squats
6. Seated Leg Extension
7. Leg curls
8. Seated calf
🔑 Adjust the sets and repetitions based on your fitness level and goals. Ensure proper warm-up and cool-down for each workout, and listen to your body for adequate recovery.
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📌 Save this post for a stronger workout
If you want to build your dream physique
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#strengthtraining #fitness #strength #workout #gym #fitnessmotivation #powerlifting #bodybuilding #fit #strengthtips
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@lachy_eddy.content
423.4K
AULet’s talk training splits!
A common theme that I see with most gym goers is the Push / Pull / Legs split.
This is either a 3 day per week program or in some cases people repeat this twice over the week making it a 6 day training week.
Does this work? Of course it does, but in my opinion, splitting up your upper push day from your upper pull day just seems like a waste of time.
My alternative is a 4 day - Upper / Lower / Upper / Lower split. On the upper body days I do push AND pull together and superset between them. This allows me to get the same amount of volume in half the time.
So unless you just love being in the gym 6 days per week, it’s just more logical to get it done in 4 💁🏻♂️
What’s your training split?
@australianstrengthcoach
1.6K
MAA 6-day split sounds great—until you’re doing it wrong. 🚨
If you’re hitting the gym 6 days a week, the best way to structure your workouts is PUSH / PULL / LEGS. 🔥 This setup ensures balanced muscle growth, optimal recovery, and serious gains. 💪
Train smart, not just hard. Who’s on the PPL grind? 👇🏽
Hey busy men over 30! If you’re looking to:
✅ Elevate your mindset and show up fully in your marriage 🤝
✅ Build unshakable confidence and self-esteem 🕺
✅ Create lifelong habits for health and vitality 🙌
✅ Be present, engaged, and a better partner every day 💍
✅ Join a global brotherhood of men committed to growth 🌎
It’s time to do the work for an epic relationship and a thriving life. Comment or DM "READY" or click the link in bio to start your journey today! 📲
#FitnessMotivation #GymMotivation #Trending #TrendingReels #Trendingsongs #Explore #ExplorePage #ChestWorkout #BackWorkout #LegWorkout #Reels #Reels #GymRat #FitFam #FitnessModel #Bodybuilding #Muscle #ViralReel #ReelTrends #ReelBoost #SocialMediaGrowth #IGReels #GymLife #TrainingSplit #WorkoutTips #FitnessReels #GetShredded #NoExcuses
@mademan_coaching
10.8M
LI6 days Workout Split 💪
Follow for more @rishh_fitness
#reels #tips #workouttips #fitness #reelsinstagram #explore #motivation #fitnesstips #workoutsplit #rishhfitness
Aap kaise train krte ho body ko🫵🏻
@liftsbyrishh
37.3K
JANEW 6 Day Push Pull Legs Workout Split (The MASS Builder)
Drop a ‘16’ in the comments or DM me ‘16’ for your FREE 16-Week Six-Pack Blueprint! It’s packed with the exact methods I use with clients to get incredible results in under 16 weeks 💪
Here’s my new 6 day workout split. No need to keep scrolling through instagram in search of workouts, I’ve built this with you lads in mind 🔥
Day 1️⃣ Push 1 (Shoulder Focused)
Day 2️⃣ Pull 1 (Lat Focused)
Day 3️⃣ Lower 1 (Quad Focused)
Day 4️⃣ Push 2 (Chest Focused)
Day 5️⃣ Pull 2 (Upper Back Focused)
Day 6️⃣ Lower 2 (Hamstring Focused)
#workoutsplit #workoutprogram #freeworkout #trainingsplit #trainingprogram #gym #workout
@jamesboardfitness
2.3M
NEYou’re not training each muscle group frequently enough to drive real growth.
Here’s a smarter 5 day split to optimise muscle development:
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Rest
Day 5: Back & arms
Day 6: Shoulders & legs
Day 7: Rest
Comment PLAN and we’ll send you the full structure to get started.
@newgencoaching
5.4K
TO🏋🏼♂️6-DAY WORKOUT SPLIT!📝 (finally😅)
PPL/PPL 💪🏼 60-Minute Workouts🔥 3 Sets, 8-12 Reps, 90 Sec Rest.
#gymreels #fitnessreels #fitreels #buildmuscle #hypertrophy #gainmuscle #pushpulllegs #workout
@tombaileypt
486.8K
WOSave ☑️ for later
Here's a 7-day workout split focusing on different muscle groups each day while allowing for adequate rest and recovery:
Day 1: Chest
- Barbell Bench Press: 4 sets x 8-10 reps
- Incline Dumbbell Press: 3 sets x 10-12 reps
- Chest Flyes: 3 sets x 12-15 reps
- Push-Ups: 3 sets to failure
Day 2: Back
- Deadlifts: 4 sets x 6-8 reps
- Pull-Ups or Lat Pulldowns: 3 sets x 8-10 reps
- Bent Over Rows: 3 sets x 10-12 reps
- Seated Cable Rows: 3 sets x 12-15 reps
Day 3: Shoulders
- Overhead Press (Barbell or Dumbbell): 4 sets x 8-10 reps
- Lateral Raises: 3 sets x 10-12 reps
- Front Raises: 3 sets x 10-12 reps
- Rear Delt Flyes: 3 sets x 12-15 reps
Day 4: Legs
- Squats: 4 sets x 8-10 reps
- Romanian Deadlifts: 3 sets x 10-12 reps
- Leg Press: 3 sets x 10-12 reps
- Lunges: 3 sets x 12-15 reps per leg
Day 5: Arms
- Barbell Bicep Curls: 3 sets x 8-10 reps
- Skull Crushers: 3 sets x 8-10 reps
- Hammer Curls: 3 sets x 10-12 reps
- Tricep Dips: 3 sets x 10-12 reps
Day 6: Active Recovery or Cardio
- Light cardio such as walking, cycling, or swimming for 30-45 minutes
- Yoga or stretching to improve flexibility and aid recovery
Day 7: Rest
- Allow your body to fully recover and regenerate for the upcoming week of training.
Remember to warm up before each workout and cool down afterward. Additionally, listen to your body and adjust the intensity and weights as needed to prevent injury and promote progress. It's also essential to include proper nutrition and adequate sleep to support muscle growth and recovery.
Follow ☑️ for more
#fitness #fitnesstips #gym #gymtips #workout #workouttips #aesthetic #aestheticworkout
#aestheticbody #trending
@workoutguide20
18.2K
SH6 days double muscle split 🗒️
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Follow @shazcaffeine for more
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#gymtips #gymroutine #split #musclegrowthtips #viral #gymmotivation #collegestudent #fitnessmotivation #trending #gymcontent #follow
@shaz_caffeine
134.4K
PEMy New 6 Day PPL Split🔋
As requested, here’s a run-through my new 6 day, Push, Pull, Legs split.
If you’ve been following me for a bit, you know I love me a good body-part split (and actually prefer it) But it was time to design a new PPL.
Here’s why a 6 day PPL could be a good option for you:
1️⃣ Frequency: Each muscle group is trained twice per week. (Research suggests this level of frequency may promote greater muscle growth compared to training each muscle group only once per week)
2️⃣ Recovery: By grouping similar muscle groups together and alternating between them, each muscle group has several days to recover before it’s trained again. Adequate recovery is crucial for muscle growth.
3️⃣ Volume: The 6-day PPL split allows a bit high training volume (number of exercises, sets, and reps) for each muscle group, which is actually a driver of hypertrophy.
4️⃣ Balance: It’s a well rounded split, ensuring all major muscle groups are worked evenly. This promotes balanced muscle development and lowers the risk of imbalances.
5️⃣Versatility: There’s a lot of room in the split for incorporating and modifying movements to target specific weak points/areas.
It’s a flexible split that can accommodate a wide range of exercises and intensities, making it a great option for building muscle.
What split are you running currently?
#PushPullLegs #BodybuildingSplit #MuscleGrowth #FitnessJourney #StrengthTraining #GymLife #trainhard
@perkfitt
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