Advanced Training Program ~3 Years+ · Hypertrophy + Strength
6-Day Split · Mon–Sat

GYM
SPLIT
2026

Advanced hypertrophy + strength program built on progressive overload. Push · Pull · Legs · Shoulders/Arms · Upper Power.

0
Days/Week
0
Exercises
6–8
Wks/Cycle
Swipe tabs to see all days
MON
Monday · Push Day
Chest + Triceps
Push Heavy Progressive Overload 6 Exercises
Chest — Primary
01Compound
Barbell Bench Press
4
Sets
4–6
Reps
3m
Rest
Heavy compound — progressive overload priority. Aim to beat last week's weight or reps.
02Compound
Incline Dumbbell Press
4
Sets
6–10
Reps
90s
Rest
Controlled tempo. Full stretch at bottom — don't rush the eccentric phase.
03Machine
Machine Chest Press / Decline Bench
3
Sets
6–10
Reps
90s
Rest
Safer lower chest alternative to dips. Focus on controlled, full range of motion reps.
04Isolation
Cable Fly — Low to High
3
Sets
10–15
Reps
60s
Rest
Squeeze and hold 1 second at peak. Mind-muscle connection is the whole point.
Triceps — Secondary
05Compound
Skull Crushers
3
Sets
8–12
Reps
60s
Rest
EZ-bar or straight bar. Lower slowly, full extension at top. Don't let elbows flare.
06Isolation
Rope Pushdowns
3
Sets
10–15
Reps
60s
Rest
Spread rope at bottom, squeeze hard. Elbows pinned to sides throughout entire movement.
TUE
Tuesday · Pull Day
Back + Biceps
Pull Heavy Strength Focus 7 Exercises
Back — Primary
01Compound
Deadlifts
4
Sets
3–5
Reps
3m
Rest
Pure strength focus. Brace core, neutral spine. Go heavy — this is the king lift.
02Bodyweight
Pull-Ups — Weighted
4
Sets
6–10
Reps
2m
Rest
Weight belt or dumbbell between feet. Full ROM — dead hang to chin over bar every rep.
03Compound
Barbell Rows
4
Sets
6–10
Reps
90s
Rest
Row to lower chest, squeeze shoulder blades at top. Overhand or underhand grip.
04Machine
Seated Cable Row
3
Sets
10–12
Reps
60s
Rest
Neutral grip. Sit tall, drive elbows back, pause 1 sec at full contraction.
05Isolation
Face Pulls
3
Sets
12–15
Reps
60s
Rest
Rear delt + rotator cuff health. Pull to face with external rotation. Never skip this one.
Biceps — Secondary
06Compound
Barbell Curls
3
Sets
8–12
Reps
60s
Rest
No swinging. Full stretch at bottom, full squeeze at top. Control the eccentric.
07Isolation
Hammer Curls
3
Sets
10–12
Reps
60s
Rest
Brachialis + brachioradialis. Builds thick arm width. Neutral grip throughout.
WED
Wednesday · Leg Day
Legs + Core
Strength + Size Core Included 8 Exercises
Quads + Hamstrings — Primary
01Compound
Squats
4
Sets
4–6
Reps
3m
Rest
King of all exercises. Depth to parallel or below. Brace hard, drive through heels.
02Machine
Leg Press
4
Sets
8–12
Reps
90s
Rest
Full range — don't lock knees at top. Foot placement shifts quad/glute emphasis.
03Compound
Romanian Deadlift
3
Sets
8–10
Reps
90s
Rest
Feel that hamstring stretch at bottom. Push hips back — not down. Bar stays close to legs.
04Compound
Hack Squat / Bulgarian Split Squat
3
Sets
8–12
Reps
90s
Rest
Better than lunges for stability + overload. BSS: rear foot elevated, front knee tracks over toe.
05Machine
Leg Curl — Hamstrings
3
Sets
10–15
Reps
60s
Rest
Slow 3-second eccentric. Don't let the weight slam down. Peak squeeze at top.
06Isolation
Standing Calf Raises
4
Sets
12–20
Reps
45s
Rest
Full stretch at bottom, full pause at top. High volume, full ROM — calves demand it.
Core — Weighted
07Core
Cable Crunch
3
Sets
12–15
Reps
45s
Rest
Weighted core work — progressive overload applies here too. Crunch from abs, not hip flexors.
08Core
Hanging Leg Raises
3
Sets
10–15
Reps
45s
Rest
Control the swing. Add ankle weights when bodyweight becomes easy. Lower slowly.
THU
Thursday · Hypertrophy
Shoulders + Arms
Hypertrophy Focus Full Arm Volume 7 Exercises
Shoulders — Primary
01Compound
Overhead Barbell Press
4
Sets
5–8
Reps
3m
Rest
Seated or standing. Core tight, don't hyperextend lower back. Full lockout overhead.
02Isolation
Dumbbell Lateral Raises
4
Sets
12–15
Reps
60s
Rest
Slight forward lean, lead with elbows. Pinky slightly up. Controlled — no swinging.
03Machine
Rear Delt Fly — Machine / DB
3
Sets
12–15
Reps
60s
Rest
Most people neglect rear delts. Critical for balanced shoulders + posture. Feel the squeeze.
04Compound
Upright Rows
3
Sets
8–12
Reps
60s
Rest
Wide grip reduces impingement risk. Pull to chin, elbows above hands throughout.
Arms — Triceps + Biceps
05Compound
Close Grip Bench Press
3
Sets
6–10
Reps
90s
Rest
Shoulder-width grip. Best tricep mass builder. Touch chest, full lockout at top.
06Isolation
EZ Bar Curls
3
Sets
8–12
Reps
60s
Rest
Easier on wrists than straight bar. No swinging. Full range every rep.
07Isolation
Cable Overhead Triceps Extension
3
Sets
10–15
Reps
60s
Rest
Hits long head — the biggest tricep portion. Overhead angle = max stretch. Elbows stay put.
FRI
Friday · Finish Strong
Upper Power + Pump
Power + Pump Superset Finisher 6 Exercises
Push + Pull — Power Combos
01Compound
Incline Bench Press — Barbell
4
Sets
5–8
Reps
3m
Rest
Upper chest emphasis. Primary power movement of Friday. Go heavy and own it.
02Bodyweight
Weighted Pull-Ups
4
Sets
6–10
Reps
2m
Rest
Track added weight — this is a key progressive overload marker week to week.
03Compound
Dumbbell Bench Press
3
Sets
8–12
Reps
90s
Rest
Bigger ROM than barbell — more stretch at bottom. Control descent, explode up.
04Machine
Lat Pulldown — Wide Grip
3
Sets
10–12
Reps
60s
Rest
Pull to upper chest, lean back slightly. Squeeze lats at bottom — don't just go through it.
05Isolation
Cable Lateral Raises
3
Sets
12–15
Reps
45s
Rest
Cable = constant tension. Single arm, lean slightly away from the stack for full ROM.
Finisher — Arms Superset
Biceps + Triceps Superset
Cable Curl
Superset A
3 Sets 10–12 Reps No rest → go to B
Rope Pushdown
Superset B
3 Sets 10–12 Reps 90s rest after B
Do A immediately into B with zero rest between them. Rest 90s after finishing both. Maximum pump and training density to close out the week.
SAT
Saturday · Core Day
Abs & Core
Weighted Core Progressive Overload 6 Exercises
Weighted Core — Primary
01Weighted
Cable Crunch
4
Sets
12–15
Reps
60s
Rest
Best weighted ab exercise. Crunch from the abs — not the hip flexors. Add weight each week like any other lift.
02Bodyweight
Hanging Leg Raises
4
Sets
10–15
Reps
60s
Rest
Control the swing. Lower slowly for full lower ab tension. Add ankle weights once bodyweight gets easy.
03Weighted
Weighted Decline Sit-Ups
3
Sets
12–15
Reps
60s
Rest
Hold a plate across chest. Decline angle increases range of motion and ab activation vs flat sit-ups.
04Isolation
Ab Wheel Rollout
3
Sets
8–12
Reps
75s
Rest
One of the hardest core movements. Roll out slow, pull back using abs only. Keep lower back from sagging.
05Obliques
Russian Twists — Weighted
3
Sets
20
Reps Total
45s
Rest
Hold a plate or medicine ball. Feet elevated off the ground. Rotate fully each side — 20 total = 10 per side.
06Plank
Weighted Plank
3
Sets
45–60s
Hold
45s
Rest
Have a partner place a plate on your back or use a weight vest. Squeeze everything — glutes, abs, quads. Don't let hips sag.
Core Training Note
"ABS ARE BUILT IN THE GYM.
REVEALED IN THE KITCHEN."
Treat abs like any other muscle group — progressive overload, controlled reps, full range of motion. Low body fat is what makes them visible. Train them hard on Saturday, then rest Sunday and come back stronger Monday.
TRAINING RULES
📈
Progressive Overload
Increase weight or reps every week. 1 extra rep counts. Track your lifts — no log = no progress.
⏱️
Rest Times
Heavy compounds: 2–3 minutes. Hypertrophy sets: 60–90 seconds. Don't rush heavy lifts.
🧠
Form Over Ego
Bad form with heavy weight builds injuries, not muscle. Own every single rep of every single set.
🔄
Deload Every 6–8 Weeks
Reduce volume + weight by 40–50% for a full week. This is where real recovery and growth happen.
🔥
Warm-Up Protocol
5–10 min cardio + activation sets. Never go cold into a working set on a heavy movement.
🏃
Optional Cardio
2–3×/week, 15–20 min. Low impact on off-days. Don't let it eat into your recovery time.
OPTIONAL TWEAKS
If Recovery is Slow
Reduce Friday volume — drop 1–2 exercises or cut a set from each. Prioritise sleep and nutrition.
If Arms Lag
Add 2 extra sets on Thursday — one more bicep and one more tricep isolation movement.
If Chest is Priority
Add an incline movement on Friday — incline cable fly or a second incline press variation.
Advanced 6-Day Gym Split · Hypertrophy + Strength · 2026 Created by Ajay Purohit