6 Days a Week

*Note that the content on this page consists of merely sample bodybuilding training splits. If you would like to know why these specific sample splits are ideal in terms of being conducive to reaching your bodybuilding goals or how you would go about forming your own custom routine, see the Guidelines for Forming a Bodybuilding Training Split and How to Structure your Bodybuilding Routine

Sample Training Split #1- This bodybuilding training split is ideal for those who enjoy working the antagonistic body-parts in their arms and legs during the same day and do not want to incorporate the push-pull feature in their workouts.

Day 1: Chest and Abs

Day 2: Back and Calves

Day 3: Shoulders and Abs

Day 4: Biceps, Triceps, and Calves

Day 5: Thighs and Hamstrings

Day 6: Rest

Day 7: Lower Back and Glutes

Notes: In order to fulfill the parameters of this routine in six training days, a distinctive day for the lower back and glutes had to be incorporated in this split.

Sample Training Split #2- This training split is ideal for those who want to incorporate the push-pull feature and do not want to work antagonistic body-parts on the same day.

Day 1:Chest and Triceps

Day 2: Back and Biceps

Day 3: Shoulders

Day 4: Thighs

Day 5: Hamstrings

Day 6: Rest

Day 7: Lower Back and Glutes

Notes: In order to fulfill the parameters of this routine in six training days, a distinctive day for the lower back and glutes had to be incorporated in this split.

Sample Training Split #3-

Day 1: Chest and Abs

Day 2: Back and Calves

Day 3: Shoulders and Abs

Day 4:Thighs

Day 5: Rest

Day 6: Hamstrings and Calves

Day 7: Biceps and Triceps