6x6 2f64c

Split Day 1 Quads Chest Upper Chest Triceps

36 36 18 36

Day 2 Post Chain Back Thick Back Wide Shoulders Press Delts Iso Biceps

36 36 36 18 18 36 Reps

Squat Deadlift Variations Press Variations Pull Variations

Reps per Week 72 144 72 144 72 144

6x6 Program

Week 1 Tuesday Front Squat Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Floor Press Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Incline Press Set 1 Set 2 Set 3 Skull Crushers Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Week 2

6x6 201 201 211 222 222 222 6x6 201 201 211 222 222 222 3 x 12 165 165 165 6x6 95 95 95 95 95 95

Week 3

Week 4

Wednesday Good Morning Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

6x6 159 159 167 176 176 176

Barbell Row Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

6x6

Weighted Pull Up Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

6x6

176 176 185 195 204 204

194 194 204 215 224 235

Shoulder Press Set 1 Set 2 Set 3

3 x 12

Lateral Raises Set 1 Set 2

2 x 20

Tri Bar Curl or BB Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

124 124 124

25 25 6x6 105 105 105 105 105 105

Friday BB Hack Squat Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Decline Press Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Peck Deck Set 1 Set 2 Set 3 Tricep Pulldowns Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

6x6 226 226 236 247 247 247 6x6 201 201 211 222 222 222 3 x 12 165 165 165 6x6 95 95 95 95 95 95

Saturday T-Bar Row Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 WG Pull Ups Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

6x6 176 176 185 195 204 214 5 x 10 0 0 0 0 0 0

Military Press Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

6x6

Lateral Raises Set 1 Set 2

2 x 20

Preacher Machine Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

124 124 130 137 143 143

25 25 5x8 105 105 105 105 105 105