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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.
This flexible bodybuilding plan trains every area twice weekly while keeping each session focused.
Follow the sessions in order, with most taking 50 to 75 minutes after warming up.
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
Rest fully and get ready to begin the sequence again.
Use these rules to keep the work consistent and manageable.
Spend 5 to 10 minutes walking, cycling, or rowing, rehearse the day’s patterns with controlled reps, then do 5 reps near half working weight and 2 to 3 reps near working weight.
The listed sets exclude warm-up sets, so begin at the lower set count and add one after two or three weeks of stable technique.
Finish most sets with about two controlled reps 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 movement.
Add reps within the range before increasing weight, using this 3 by 6 to 8 bench press example.
Week 1 · 185 lb
Complete 8, 7, and 6 reps across the three sets.
Week 2 · 185 lb
Complete 8, 8, and 7 reps across the three sets.
Week 3 · 185 lb
Complete 8 reps across all three sets.
Week 4 · 185 lb
Repeat 8 reps across all three sets before adding weight.
Week 5 · 190 lb
Complete 7, 6, and 6 reps, then build upward again.
Build gradually, respond to fatigue, and keep the workout order intact.
After repeating the top of the range, add about 2 to 5 percent unless the extra reps came from shortening the movement range.
After two declining sessions on one lift, keep the same load or reduce it.
When performance, sleep, soreness, and motivation worsen together, do about half the work sets with loads 5 to 10 percent lighter and keep the same exercises.
Move a missed workout to the next available day, continue in sequence, and never combine two full sessions.
Assess the program after six weeks and use the four-day version if six days repeatedly does not fit.
Choose the schedule that matches your training experience and available days.
Three-Day Beginner
Four-Day Intermediate
Use one listed alternative when the primary movement does not suit you, then keep that choice stable for several weeks.
Speak with a qualified health professional before beginning if you have a chronic condition or injury.
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