Split

Day 1
Quads 36
Chest 36
Upper Chest 18
Triceps 36

Day 2
Post Chain 36
Back Thick 36
Back Wide 36
Shoulders Pres 18
Delts Iso 18
Biceps 36

Reps Reps per Week

Squat Deadlift Variations 72 144
Press Variations 72 144
Pull Variations 72 144
6x6 Program

Week 1 Week 2 Week 3 Week 4

Tuesday
Front Squat 6x6
Set 1 201
Set 2 201
Set 3 211
Set 4 222
Set 5 222
Set 6 222

Floor Press 6x6

Set 1 201
Set 2 201
Set 3 211
Set 4 222
Set 5 222
Set 6 222

Incline Press 3 x 12
Set 1 165
Set 2 165
Set 3 165

Skull Crushers 6x6

Set 1 95
Set 2 95
Set 3 95
Set 4 95
Set 5 95
Set 6 95
Wednesday
Good Morning 6x6
Set 1 159
Set 2 159
Set 3 167
Set 4 176
Set 5 176
Set 6 176

Barbell Row 6x6

Set 1 176
Set 2 176
Set 3 185
Set 4 195
Set 5 204
Set 6 204

Weighted Pull Up 6x6

Set 1 194
Set 2 194
Set 3 204
Set 4 215
Set 5 224
Set 6 235

Shoulder Press 3 x 12
Set 1 124
Set 2 124
Set 3 124

Lateral Raises 2 x 20
Set 1 25
Set 2 25

Tri Bar Curl or BB 6x6

Set 1 105
Set 2 105
Set 3 105
Set 4 105
Set 5 105
Set 6 105
Friday
BB Hack Squat 6x6
Set 1 226
Set 2 226
Set 3 236
Set 4 247
Set 5 247
Set 6 247

Decline Press 6x6

Set 1 201
Set 2 201
Set 3 211
Set 4 222
Set 5 222
Set 6 222

Peck Deck 3 x 12
Set 1 165
Set 2 165
Set 3 165

Tricep Pulldowns 6x6

Set 1 95
Set 2 95
Set 3 95
Set 4 95
Set 5 95
Set 6 95
Saturday
T-Bar Row 6x6
Set 1 176
Set 2 176
Set 3 185
Set 4 195
Set 5 204
Set 6 214

WG Pull Ups 5 x 10
Set 1 0
Set 2 0
Set 3 0
Set 4 0
Set 5 0
Set 6 0

Military Press 6x6

Set 1 124
Set 2 124
Set 3 130
Set 4 137
Set 5 143
Set 6 143

Lateral Raises 2 x 20
Set 1 25
Set 2 25

Preacher Machine 5x8

Set 1 105
Set 2 105
Set 3 105
Set 4 105
Set 5 105
Set 6 105