My 6-Day Workout Routine

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

Day 1 - Pull A

• 1x5+ Deadlifts
• 3x8-12 Pulldowns / Pullups / Chinups
• 3x8-12 Chest Supported Rows / Seated Cable Rows
• 5x15-20 Face Pulls
• 4x8-12 Hammer Curls
• 4x8-12 Dumbbell Curls

Day 2 - Push A

• 4x5, 1x5+ Bench Press
• 3x8-12 Overhead Press
• 3x8-12 Incline Dumbbell Press
• 3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
• 3x8-12 Overhead Triceps Extensions SS 3x15-20 Lat Raises

Day 3 - Leg A

• 2x5, 1x5+ Squat
• 3x8-12 Romanian Deadlift
• 3x8-12 Leg Press
• 3x8-12 Leg Curls
• 3x8-12 Calf Raises

Day 4 - Pull B

• 4x5, 1x5+ Barbell Rows
• 3x8-12 Pulldowns / Pullups / Chinups
• 3x8-12 Chest Supported Rows / Seated Cable Rows
• 5x15-20 Face Pulls
• 4x8-12 Hammer Curls
• 4x8-12 Dumbbell Curls

Day 5 - Push B

• 4x5, 1x5+ Overhead Press
• 3x8-12 Bench Press
• 3x8-12 Incline Dumbbell Press
• 3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
• 3x8-12 Overhead Triceps Extensions SS 3x15-20 Lat Raises

Day 6 - Leg B

• 2x5, 1x5+ Squat
• 3x8-12 Romanian Deadlift
• 3x8-12 Leg Press
• 3x8-12 Leg Curls
• 3x8-12 Calf Raises