#6 Day Upperlower Split

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#6 Day Upperlower Split Reel by @repswithwes - Full 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
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RE
@repswithwes
Full 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
#6 Day Upperlower Split Reel by @samay.mog - rules ⬇️ - - Follow - Save this reel for split Monday - Push (Chest Shoulder Triceps) Flat bench press 4x10 Incline dumbbell press 4x8 Seated should
2.4M
SA
@samay.mog
rules ⬇️ - - Follow - Save this reel for split Monday – Push (Chest Shoulder Triceps) Flat bench press 4x10 Incline dumbbell press 4x8 Seated shoulder press 4x10 Side laterals 3x12 Overhead tricep extension 4x10 Tricep dips 3x12 Cable flys 3x15 Rope pushdowns 3x15 Tuesday – Pull (Back Biceps Forearms) Deadlift 4x6 Lat pulldown 4x10 Barbell row 4x10 Cable row 3x12 Barbell curls 4x10 Hammer curls 3x12 Wrist curls 3x15 Reverse curls 3x15 Wednesday – Legs Core Barbell squats 4x10 Leg press 4x12 Walking lunges 3 sets Romanian deadlift 4x10 Leg curl 3x12 Standing calf raise 4x15 Hanging leg raise 3x15 Cable crunch 3x20 Thursday – Chest Shoulder Triceps (Volume) Incline barbell press 4x10 Dumbbell shoulder press 4x12 Dumbbell flys 3x15 Lateral raise dropset 3x12 12 12 Close-grip bench press 4x10 Skull crushers 3x12 Rear delt fly 3x20 Rope tricep burnout 3x20 Friday – Back Biceps (Strength Focus) Weighted pull-ups 4x8 T-bar row 4x10 One-arm dumbbell row 3x10 Lat pullover 3x12 Concentration curls 4x10 EZ bar preacher curl 3x12 Static holds 2x30 sec Saturday – Legs Shoulder Front squats 4x8 Bulgarian split squats 3x10 Sumo deadlifts 4x6 Calf raise heavy 5x15 Dumbbell shoulder press 4x10 Upright row 3x12 Shrugs 3x15 - - #gym #gymmotivation #gymlife #workout #workoutmotivation #split #personaltrainer #bodybuilding #gymlife #gymrat #bodyfit #fitnesslife #fitfam #fitspiration #fitnessaddict #fyp #exploremore #trending
#6 Day Upperlower Split Reel by @lachy_eddy.content - 6 Day Split ↓ For the best fitness & strength training content on the gram 💪🏼 Follow @mightmatrix 👈🏼 Follow @mightmatrix 👈🏼 Credits:@overkell
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LA
@lachy_eddy.content
6 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.
#6 Day Upperlower Split Reel by @newgencoaching (verified account) - You'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: Pus
2.3M
NE
@newgencoaching
You’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.
#6 Day Upperlower Split Reel by @gianlucaliftz - Bro rlly used a solo leveling edit for the audio😳 . . #gymmotivation #fitnessmotivation #gym #fitness #bodybuilding #real #gymtok #upperday #upperlow
49.8K
GI
@gianlucaliftz
Bro rlly used a solo leveling edit for the audio😳 . . #gymmotivation #fitnessmotivation #gym #fitness #bodybuilding #real #gymtok #upperday #upperlower #upperlowersplit #fullbody #relatable
#6 Day Upperlower Split Reel by @rishhfitness - 6 days Workout Split 💪 Follow for more @rishh_fitness #reels #tips #workouttips #fitness #reelsinstagram #explore #motivation #fitnesstips #workouts
10.8M
RI
@rishhfitness
6 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🫵🏻
#6 Day Upperlower Split Reel by @shaz_caffeine - 6 days double muscle split 🗒️ . . . Follow @shazcaffeine for more . . . #gymtips #gymroutine #split #musclegrowthtips #viral #gymmotivation #college
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SH
@shaz_caffeine
6 days double muscle split 🗒️ . . . Follow @shazcaffeine for more . . . #gymtips #gymroutine #split #musclegrowthtips #viral #gymmotivation #collegestudent #fitnessmotivation #trending #gymcontent #follow
#6 Day Upperlower Split Reel by @devliftssss - Rip tik tok @devonneatonn #bodybuilding #upperlower #upperlowersplit #fullbody
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DE
@devliftssss
Rip tik tok @devonneatonn #bodybuilding #upperlower #upperlowersplit #fullbody
#6 Day Upperlower Split Reel by @jeffreyygonzalez - 5 day powerbuilding split, can be a push legs pull upper lower split too, and day 7 rest (more beginner friendly) NOTE: if you do 3 uppers you need LO
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JE
@jeffreyygonzalez
5 day powerbuilding split, can be a push legs pull upper lower split too, and day 7 rest (more beginner friendly) NOTE: if you do 3 uppers you need LOW volume so i’m gonna switch back to PPLUL because it’s less boring to me @breathedivinity dropping 2/24 CODE JEFF @warroomnj #gym #powerbuilder #upperlower #natty #fakenatty
#6 Day Upperlower Split Reel by @shubhang_lifts (verified account) - 🗿This is an upper lower workout split which is best with adequate recovery time. Important note : set mentioned are working sets means they should b
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SH
@shubhang_lifts
🗿This is an upper lower workout split which is best with adequate recovery time. Important note : set mentioned are working sets means they should be HEAVY. Day 1 – Upper Body A (Strength Focused so low reps with a bit higher weight) 1. Incline Smith Press – 3 x (6-8 reps) 2. Seated Cable Row – 3 x (6-8 reps) 3. Dumbbell Shoulder Press – 3 x (6-8 reps) 4. Lat Pulldown – 3 x (6-8 reps) 5. Cable Tricep Pushdown – 3 x (8-10 reps) 6. Incline Dumbell Curls – 3 x (8-10 reps) 7. Ez Bar Skull crushers – 3 x (8-10 reps) 8. Reverse peck deck – 3 x (10-12 reps) 🦵 Day 2 – Lower Body A (Strength Focused) 1. Smith Squats – 3 x (6-8 reps) 2. Romanian Deadlifts – 3 x (6-8 reps) 3. Leg Press – 3 x (8-10 reps) 4. Lying Leg Curls – 3 x (8-10 reps) 5. Calf Raises – 3 x (10-12 reps) 6. Bulgarian Split Squats - 3 x (6-8 reps) 7. Hanging Leg raises – 3 x (10-12 reps) ———————————————————— Day 3 – Rest day ACTIVE RECOVERY ———————————————————— 💪 Day 4 – Upper Body B (Hypertrophy Focused so manageable weight and bit higher reps) 1. Flat Dumbbell Press – 3 x (10-12 reps) 2. Iliac Pulls – 3 x (10-12 reps) 3. Lateral Raises – 4 x (10-12 reps) 4. Face Pulls – 3 x (10-12 reps) 5. Rope Hammer Curls – 3 x (10-12 reps) 6. Overhead Tricep Extensions – 3 x (10-12 reps) 7. Preacher Dumbell curls – 3 x (10-12 reps) 🦵 Day 5 – Lower Body B (Hypertrophy Focused) 1. Hack/Barbell Squats – 3 x (10-12 reps) 2. Dumbbell Lunges– 3 x (10-12 reps each leg) 3. Hip Thrusts – 3 x (10-12 reps) 4. Leg Extensions – 4 x (10-12 Reps) 5. Calf Raises – 4 x (10-12 Reps) 6. weighted Crunches – 3 x 15 reps 🔥 Day 6 – Full Body 1. Peck Deck Fly – 3 x (10-12 reps) 2. Chest supported row – 3 x (10-12 reps) 3. Close grip Pulldown – 3 x (10–12 reps) 4. Rear delt flies – 3 x (10-12 reps) 5. Lateral raises – 3 x (10-12 reps) 6. Baisen Curls – 3 x (10-12 reps) 7. Straight bar pushdowns – 3 x (10-12 reps)
#6 Day Upperlower Split Reel by @younes.lifts (verified account) - 5-Day Split | Training Programs link 🔗 in bio (linktree) TikTok 88K! . . . . #gym #workoutroutine #trainingsplan #upperlowersplit #upperbodyworkout #
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YO
@younes.lifts
5-Day Split | Training Programs link 🔗 in bio (linktree) TikTok 88K! . . . . #gym #workoutroutine #trainingsplan #upperlowersplit #upperbodyworkout #lowerbody #fitness #gymtok #bodybuilding #gymlife #fitnessmotivation #basicfit #basicfitbe #basicfitnl #gymtips
#6 Day Upperlower Split Reel by @trine__lauridsen (verified account) - Want 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! #6da
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TR
@trine__lauridsen
Want 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

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