6 Days Split Routine for Progressive Overload

user profile pictureBy Lyfta AI

This workout plan focuses on progressive overload to develop strength and muscle growth. It consists of a 6 days split routine, targeting different muscle groups each day. It is suitable for any fitness level and can be adapted to meet the individual goals and preferences.

exercise
incline bench press

4 sets x 8 reps

exercise
incline fly

3 sets x 10 reps

exercise
decline fly

2 sets x 12 reps

exercise
push-up

4 sets x 15 reps

exercise
seated shoulder press

4 sets x 8 reps

exercise
lateral raise

3 sets x 10 reps

exercise
ez-bar front twist raise

2 sets x 12 reps

exercise
lever lateral raise

4 sets x 15 reps

exercise
barbell bent over row

4 sets x 8 reps

exercise
wide grip pull-up

3 sets x 10 reps

exercise
smith bent over row

2 sets x 12 reps

exercise
deadlift

4 sets x 15 reps

exercise
bench front squat

4 sets x 8 reps

exercise
weighted stretch lunge

3 sets x 10 reps

exercise
sled 45┬░ leg wide press

2 sets x 12 reps

exercise
resistance band leg curl

4 sets x 15 reps

exercise
barbell curl

4 sets x 8 reps

exercise
ez barbell curl

3 sets x 10 reps

exercise
hammer curl

2 sets x 12 reps

exercise
dumbbell alternate biceps curl

4 sets x 15 reps

exercise
walking

1 sets x 0 reps

exercise
assisted hanging knee raise with throw down

1 sets x 0 reps