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A six-day bodybuilding routine that trains chest and back, shoulders and arms, and legs twice each week. It includes warm-up guidance, exercise choices, progression rules, shorter three-day and four-day options, and steps for missed sessions or signs that recovery is slipping.
Build strength and muscle with a steady split that trains every area twice each week and includes shorter options when six days do not fit.
Warm up first, then complete each session in order and keep Sunday restful.
Monday · 50 to 75 min
Tuesday · 50 to 75 min
Wednesday · 50 to 75 min
Thursday · 50 to 75 min
Friday · 50 to 75 min
Saturday · 50 to 75 min
Sunday · Recovery day
Rest and prepare to begin the sequence again on Monday.
Use these rules to keep the workload controlled and repeatable.
Spend 5 to 10 minutes walking, cycling, or rowing, rehearse the day's patterns, then do 5 reps near half the working weight and 2 to 3 reps near working weight.
Treat listed sets as work sets, begin at the lower count, and add a set after two or three weeks once technique is stable.
Finish most sets with about two controlled repetitions still available.
Rest 2 to 3 minutes after heavy compounds, 90 to 120 seconds after secondary lifts, and 60 to 90 seconds after isolation work.
When alternatives are listed, choose one movement and keep it for several weeks.
If a session runs long, keep the compound lifts and remove one isolation exercise.
Add repetitions within the range, repeat the top once, then raise the load by about 2 to 5 percent.
Week 1 · 185 lb
Complete 8, 7, and 6 reps across three bench press sets.
Week 2 · 185 lb
Complete 8, 8, and 7 reps across three sets.
Week 3 · 185 lb
Complete 8 reps on all three sets.
Week 4 · 185 lb
Repeat 8 reps on all three sets before adding weight.
Week 5 · 190 lb
Complete 7, 6, and 6 reps, then build toward the top again.
Respond to performance and recovery instead of forcing the next increase.
Add load only after reaching the top of the range twice, and skip the increase if shorter range of motion produced the extra reps.
Hold or reduce the load after performance drops on the same lift for two sessions.
When declining performance, poor sleep, lasting soreness, and low motivation gather together, keep the exercises but do about half the sets with loads 5 to 10 percent lighter.
Move the missed workout to the next available day and continue in order without combining two full sessions.
Review how the program fits after six weeks and use the four-day version if six days repeatedly fails.
Use these listed alternatives when the main movement does not suit you, then keep your selection steady for several weeks.
Chest and Back A
Shoulders and Arms A
Legs A
Chest and Back B
Shoulders and Arms B
Legs B
Choose a shorter structure when the full six-day week does not match your experience or schedule.
Speak with a qualified health professional before starting if you have an injury or chronic condition.
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