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OF6 Day Split muscle Growth plan.
Try it. Don't Hold Back in Gym.
#gym #reels #reelsinstagram #fitnessmotivation #muscle
@official_mohdasif
#6 Day Upperlower Split
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726.9K
LA6 Day Split ↓
For the best fitness & strength training content on the gram 💪🏼
Follow @mightmatrix 👈🏼
Follow @mightmatrix 👈🏼
Credits:@marcoaesth
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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.
-
Dm 'FIT' to get the free fitness Ebook ⬇️
📌 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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The copyright of this post doesn’t belong to @mightmatrix , it is edited and shared for purpose
of awareness, the page doesn’t make any money out of these contents and if the content
OWNER (visual/audio) of this post has any issue, we request you to directly message to this
page, thus we sort out the outcome.
@lachy_eddy.content
553.3K
THHere is the exact split I’ll be running over the next 6-8 months (PPL x UL)-
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Rest
Day 5: Upper
Day 6: Lower
Day 7: Rest
Every exercise I do is in between 1-3 sets in a 5-10 rep range. I track every session so all my volume is equated for by the end of the week. I also use a “ladder progression” system with reps and weight (ex: using the same weight at 5 reps until I can get 10, then increasing the load).
Yes, I took the science pill. As you can see from my physique- I achieved this doing a modified bro-split. So, no you do not need to train optimally to see growth. Rather, you need to train for a longer period of time (I’ve been lifting since 7th grade) and really focus on small progressions. I switched due to a lot of lifestyle changes recently and a large amount of my focus is going to be on growth outside of the gym.
Before you ask- I do cardio 2-4x a week in 200 calorie sessions (whether that be the incline treadmill, stair master, or simply walking at home).
If you have any other questions, feel free to ask!
All of my outfits are from @dfyne.official @ayblmen @fallenxarchives
#explore #gym #lifting #split
@thechuckiedrain
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
1.9M
REFull 6-Day Training Split ⬇️
Mon — Legs (Quad Focus): 3 quads, 2 hams, 1 calf
Tue — Push: 3 chest, 3 shoulders, 2 triceps
Wed — Pull: 4 back, 3 biceps
Thu — Legs (Hamstring Focus): 2 quads, 3 hams, 1 calf
Fri — Arms & Shoulders: 3 biceps, 3 triceps, 3 shoulders
Sat — Chest & Back: 4 back, 3 chest
Sun — Active recovery
@repswithwes
1.7M
LA6 Day Split ↓
For the best fitness & strength training content on the gram 💪🏼
Follow @mightmatrix 👈🏼
Follow @mightmatrix 👈🏼
Credits:@overkell
-
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.
-
📌 Save this post for a stronger workout
If you want to build your dream physique
-
#strengthtraining #fitness #strength #workout #gym #fitnessmotivation #powerlifting #bodybuilding #fit #strengthtips
-
The copyright of this post doesn’t belong to @mightmatrix , it is edited and shared for purpose
of awareness, the page doesn’t make any money out of these contents and if the content
OWNER (visual/audio) of this post has any issue, we request you to directly message to this
page, thus we sort out the outcome.
@lachy_eddy.content
14.3K
JA“The best upper / lower split to build muscle” @jackfitcoach
✅ Here’s what TO DO:
1️⃣ Choose 5–7 exercises per session
2️⃣ Perform 2–3 working sets per exercise
3️⃣ Compound lifts in the 6–10 rep range
4️⃣ Isolation exercises in the 10–15 rep range
5️⃣ Train close to failure (0–1 RIR)
I like to start with a back movement to improve scapular stability, setting you up for a stronger and safer pressing position.
Upper (A)
1️⃣ Lat-biased pulldown: 2–3 sets
2️⃣ Flat chest press: 2–3 sets
3️⃣ Incline chest press: 2–3 sets
4️⃣ Chest-supported upper back row: 2–3 sets
5️⃣ Lateral raise: 3 sets
6️⃣ Bicep curl: 3 sets
7️⃣ Tricep pushdown: 3 sets
Lower (A)
1️⃣ Adductor: 2–3 sets
2️⃣ Hamstring curl: 2–3 sets
3️⃣ Leg extension: 2–3 sets
4️⃣ Squat pattern: 2–3 sets
5️⃣ Hip hinge: 2–3 sets
6️⃣ Calf raise: 2 sets
Upper B & Lower B
Upper B and Lower B are designed to complement the first rotation.
Upper B would include an overhead press variation and a pec deck in place of flat and incline pressing.
Lower B would include a leg press pattern instead of a squat pattern.
1️⃣ Upper B: Overhead press variation
2️⃣ Upper B: Pec deck (replacing flat/incline pressing)
3️⃣ Lower B: Leg press pattern (replacing squat pattern)
This allows you to train the same muscle groups through different movement patterns across the week, while managing fatigue and driving progression.
For more fat loss and muscle building tips,
follow @jackfitcoach
#musclebuilding #gymworkouts #fitness
@jackfitcoach
5.4K
FU6 Day Double Muscle split training.
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#gymmotivation #75hardchallenge #fitnesstrainer #gymchallenge #latpulldown #backworkouts
@funonfitness
2.1M
YOProbably my favourite split | Training Programs are linked 🔗 in my bio (linktree) | all fits are from @ayblmen code YOUNES for a discount |
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#workoutroutine #pushpulllegs #workoutsplit #trainingsplit #gym #fitness #gymtok #bodybuilding #gymlife #fitnessmotivation #basicfit #basicfitbe #basicfitnl #gymtips
@younes.lifts
29.9K
NUHere’s my 6 Day Split Explained : Day One - Chest and Bicep
@nunoliftz
29.2K
DERip tik tok @devonneatonn
#bodybuilding #upperlower #upperlowersplit #fullbody
@devliftssss
286.4K
IMComment “SEND” and I’ll drop the full workout in your DMs 💪
Breakdown of this 6-day split is uploaded as a carousel!
🧠 Bro-Split is dead.
Real gains come from training each muscle 2x/week — backed by science, not gym myths.
❌ Stop wasting time on chest Mondays and arm Fridays.
✅ Train smart. Recover better. Grow faster.
⚡ Which one are you following right now? Be honest👇
#brovspro #sciencebasedtraining #musclebuilding #gymfacts #workoutsplit #fitnesstips #imrangoesjim
@imrangoesjim
✨ #6 Day Upperlower Split Discovery Guide
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#6 Day Upperlower Split is one of the most engaging trends on Instagram right now. With over thousands of posts in this category, creators like @hussein.fht, @younes.lifts and @repswithwes are leading the way with their viral content. Browse these popular videos anonymously on Pictame.
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