My 6-Day Workout Routine

This is my six-day workout routine with A/B variations, followed by one rest day each week.

Current stats shown are as per September 2025.

Day 1 - Pull A

• 1x5+ Deadlifts — 40 kg
• 3x8-12 Pulldowns / Pullups / Chinups — 40 kg
• 3x8-12 Chest Supported Rows / Seated Cable Rows — 30 kg
• 5x15-20 Face Pulls — 30 kg
• 4x8-12 Hammer Curls — 7 kg (H)
• 4x8-12 Dumbbell Curls — 5 kg (H)

Day 2 - Push A

• 4x5, 1x5+ Bench Press — 40 kg (B)
• 3x8-12 Overhead Press — 25 kg (B)
• 3x8-12 Incline Dumbbell Press — 12.5 kg (H)
• 3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises — 30 kg, 5 kg (H)
• 3x8-12 Overhead Triceps Extensions SS 3x15-20 Lat Raises — 30 kg, 5 kg (H)

Day 3 - Leg A

• 2x5, 1x5+ Squat — 40 kg (B)
• 3x8-12 Romanian Deadlift — 40 kg (B)
• 3x8-12 Leg Press — 50 kg
• 3x8-12 Leg Curls — 50 kg
• 3x8-12 Calf Raises — 15 kg

Day 4 - Pull B

• 4x5, 1x5+ Barbell Rows — 40 kg (B)
• 3x8-12 Pulldowns / Pullups / Chinups — 40 kg
• 3x8-12 Chest Supported Rows / Seated Cable Rows — 30 kg
• 5x15-20 Face Pulls — 30 kg
• 4x8-12 Hammer Curls — 7 kg (H)
• 4x8-12 Dumbbell Curls — 5 kg (H)

Day 5 - Push B

• 4x5, 1x5+ Overhead Press — 30 kg (B)
• 3x8-12 Bench Press — 35 kg (B)
• 3x8-12 Incline Dumbbell Press — 12.5 kg (H)
• 3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises — 30 kg, 5 kg (H)
• 3x8-12 Overhead Triceps Extensions SS 3x15-20 Lat Raises — 30 kg, 5 kg (H)

Day 6 - Leg B

• 2x5, 1x5+ Squat — 40 kg (B)
• 3x8-12 Romanian Deadlift — 40 kg (B)
• 3x8-12 Leg Press — 50 kg
• 3x8-12 Leg Curls — 50 kg
• 3x8-12 Calf Raises — 15 kg

Notes

• B: Including barbell weight (20 kg)
• H: Per hand (Dumbbells)
• SS: Superset (perform exercises back-to-back without rest)
• x5+: Perform 5 reps, then as many additional reps as possible at that weight