6-Day Split

Below you will find a 4 week training block which gradually increases your volume during weeks 1-3, with the 4th being a "deload" where your number of working sets are reduced to approximately 50%. The purpose of your "deload" week after 3 weeks of increased volume is to create recovery time for the central nervous system, before going back into another block of volume.

 

    • You are to repeat this training block 3 times, giving you a total of 12 weeks. 

 

    • Your strength should be increasing when compared to the previous cycle.

 

    • At the end of week 12, you will start the next training block.


This is how 4 times Mr. Olympia, Jay Cutler, built a physique which dominated the stage!


    Image Content
    12 Week Cycle: 6-Day Split
    Week: 1
    Week: 2
    Week: 3
    Week: 4
    OH NO! ☹ NOTHING MATCHES:
    Don't give up - check the spelling or try less specific search terms.
    Monday: Hamstrings

    ·      Stiff Leg Deadlifts 5 X 8-12 reps / 90 seconds rest / 2-3 second negatives 

     

    ·      Standing Single Leg Curls 5 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Single Leg Lying Leg Curls 5 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Seated Leg Curl "Finisher Sets" 5 X 8-12 reps / 30 seconds rest / 2-3 second negatives 

    Tuesday: Chest & Abs

    Chest

    ·      Incline Dumbbell Press 5 X 8-12 reps / 90-120 seconds rest / 2 second negatives 

     

    ·      Machine Press 5 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives

     

    ·      Incline Cable Fly 5 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Weighted Dips 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Pec-Dec "Finisher Sets" 4 X 8-12 reps / 30 seconds rest / 2-3 second negatives 

     

     Abs

    ·      Hanging Knee Raises 6 X 12-15 reps / 45 seconds rest / 2 second negatives 

    ·      Kneeling Cable Crunches 5 X 12-15 reps / 45 seconds rest / 2 second negatives 

    Wednesday: Quads

    ·      Squats 4 X 8-12 reps / 90-120 seconds rest / 2 second negatives 

     

    ·      Leg Press 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Bulgarian Split Squats 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives  

     

    ·      Hack Squats 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Leg Extension "Finisher Sets" 4 X 8-12 reps / 30 seconds rest / 2-3 second negatives

    Thursday: Day Off
    Rest and recover
    Friday: Calves & Shoulders

    Calves

    ·      Seated Calf Raises 6 X 8-12 reps / 45 seconds rest / 2 second negatives 

     

    ·      Standing Calf Raises 5 X 8-12 reps / 45 seconds rest / 2 second negatives 

     

    Shoulders

    ·      Dumbbell Press 4 X 8-12 reps / 90 seconds rest / 2-3 second negatives 

     

    ·      Upright Rows 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Single Arm Behind The Back Cable Side Raises 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Front Straight Bar Cable Raises 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Bent Over Rear Dumbbell Fly 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Seated Side Dumbbell Raise "Finisher Sets" 4 X 8-12 reps / 30 seconds rest / 2-3 second negatives

     

    ·      Dumbbell Shrugs 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

    Saturday: Back

    ·      Rack Pulls 5 X 8-12 reps / 90-120 seconds rest / 2 second negatives 

     

    ·      Reverse Grip Lat Pulldowns 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      T-Bar Rows 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Narrow Grip Seated Cable Rows 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Double Handed Hammer Machine Row "Finisher Sets" 4 X 10-12 reps / 30 seconds rest / 2-3 second negatives 

    Sunday: Arms & Abs

    Arms

    ·      Rope Cable Pushdowns 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Incline EZ Bar Skull Crushers 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Straight Bar Cable Pushdowns 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Bilateral Overhead Rope Cable Extension "Finisher Sets" 4 X 10-12 reps / 30 seconds rest / 2-3 second negatives 

     

    ·      Alternating Dumbbell Curls 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Seated Incline Bilateral Dumbbell Curls 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Bilateral Machine Preacher Curls 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Barbell Spider Curl "Finisher Set" 4 X 8-12 reps / 30 seconds rest / 2-3 second negatives 

      

    Abs

    ·      Hanging Leg Raises 5 X 12-15 reps / 45 seconds rest / 2 second negatives 

     

    ·      Crunches 5 X 12-15 reps / 45 seconds rest / 2 second negatives 

    Monday: Hamstrings 

    ·      Stiff Leg Deadlifts 5 X 8-12 reps / 90 seconds rest / 2-3 second negatives 

     

    ·      Standing Single Leg Curls 5 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Single Leg Lying Leg Curls 5 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Seated Leg Curl "Finisher Sets" 5 X 8-12 reps / 30 seconds rest / 2-3 second negatives 

     

    Tuesday: Chest & Abs

    Chest

    ·      Incline Dumbbell Press 5 X 8-12 reps / 90-120 seconds rest / 2 second negatives 

     

    ·      Machine Press 5 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives

     

    ·      Incline Cable Fly 5 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Weighted Dips 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Pec-Dec "Finisher Sets" 4 X 8-12 reps / 30 seconds rest / 2-3 second negatives 

     

    Abs

    ·      Hanging Knee Raises 6 X 12-15 reps / 45 seconds rest / 2 second negatives 

     

    ·      Kneeling Cable Crunches 5 X 12-15 reps / 45 seconds rest / 2 second negatives 

    Wednesday: Quads

    ·      Squats 5 X 8-12 reps / 90-120 seconds rest / 2 second negatives 

     

    ·      Leg Press 5 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Bulgarian Split Squats 5 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives  

     

    ·      Hack Squats 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Leg Extension "Finisher Sets" 4 X 8-12 reps / 30 seconds rest / 2-3 second negatives

    Thursday: Day Off
    Rest and recover
    Friday: Calves & Shoulders

    Calves

    ·      Seated Calf Raises 6 X 8-12 reps / 45 seconds rest / 2 second negatives 

     

    ·      Standing Calf Raises 6 X 8-12 reps / 45 seconds rest / 2 second negatives 

     

    Shoulders

    ·      Dumbbell Press 5 X 8-12 reps / 90 seconds rest / 2-3 second negatives 

     

    ·      Upright Rows 5 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Single Arm Behind The Back Cable Side Raises 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Front Straight Bar Cable Raises 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Bent Over Rear Dumbbell Fly 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Seated Side Dumbbell Raise "Finisher Sets" 4 X 8-12 reps / 30 seconds rest / 2-3 second negatives

     

    ·      Dumbbell Shrugs 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    Saturday: Back

    ·      Rack Pulls 5 X 8-12 reps / 90-120 seconds rest / 2 second negatives 

     

    ·      Reverse Grip Lat Pulldowns 5 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      T-Bar Rows 5 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Narrow Grip Seated Cable Rows 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Double Handed Hammer Machine Row "Finisher Sets" 4 X 10-12 reps / 30 seconds rest / 2-3 second negatives 

     

    Sunday: Arms & Abs

    Arms

    ·      Rope Cable Pushdowns 5 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Incline EZ Bar Skull Crushers 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Straight Bar Cable Pushdowns 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Bilateral Overhead Rope Cable Extension "Finisher Sets" 4 X 10-12 reps / 30 seconds rest / 2-3 second negatives 

     

    ·      Alternating Dumbbell Curls 5 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Seated Incline Bilateral Dumbbell Curls 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Bilateral Machine Preacher Curls 4 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Barbell Spider Curl "Finisher Set" 4 X 8-12 reps / 30 seconds rest / 2-3 second negatives 

     

    Abs

    ·      Hanging Leg Raises 6 X 12-15 reps / 45 seconds rest / 2 second negatives 

     

    ·      Crunches 5 X 12-15 reps / 45 seconds rest / 2 second negatives 

    Monday: Hamstrings

    ·      Stiff Leg Deadlifts 3 X 8-12 reps / 90 seconds rest / 2-3 second negatives 

     

    ·      Standing Single Leg Curls 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Single Leg Lying Leg Curls 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Seated Leg Curl "Finisher Sets" 3 X 8-12 reps / 30 seconds rest / 2-3 second negatives 

     

    Tuesday: Chest & Abs

    Chest

    ·      Incline Dumbbell Press 3 X 8-12 reps / 90-120 seconds rest / 2 second negatives 

     

    ·      Machine Press 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives

     

    ·      Incline Cable Fly 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Weighted Dips 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Pec-Dec "Finisher Sets" 3 X 8-12 reps / 30 seconds rest / 2-3 second negatives 

     

    Abs

    ·      Hanging Knee Raises 3 X 12-15 reps / 45 seconds rest / 2 second negatives 

     

    ·      Kneeling Cable Crunches 3 X 12-15 reps / 45 seconds rest / 2 second negatives 

    Wednesday: Quads

    ·      Squats 3 X 8-12 reps / 90-120 seconds rest / 2 second negatives 

     

    ·      Leg Press 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Bulgarian Split Squats 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives  

     

    ·      Hack Squats 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Leg Extension "Finisher Sets" 3 X 8-12 reps / 30 seconds rest / 2-3 second negatives

     

    Thursday: Day Off
    Rest and recover
    Friday: Calves & Shoulders

    Calves

    ·      Seated Calf Raises 3 X 8-12 reps / 45 seconds rest / 2 second negatives 

     

    ·      Standing Calf Raises 3 X 8-12 reps / 45 seconds rest / 2 second negatives 

     

    Shoulders

    ·      Dumbbell Press 3 X 8-12 reps / 90 seconds rest / 2-3 second negatives 

     

    ·      Upright Rows 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Single Arm Behind The Back Cable Side Raises 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Front Straight Bar Cable Raises 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Bent Over Rear Dumbbell Fly 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Seated Side Dumbbell Raise "Finisher Sets" 3 X 8-12 reps / 30 seconds rest / 2-3 second negatives

     

    ·      Dumbbell Shrugs 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

    Saturday: Back

    ·      Rack Pulls 3 X 8-12 reps / 90-120 seconds rest / 2 second negatives 

     

    ·      Reverse Grip Lat Pulldowns 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      T-Bar Rows 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Narrow Grip Seated Cable Rows 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Double Handed Hammer Machine Row "Finisher Sets" 3 X 10-12 reps / 30 seconds rest / 2-3 second negatives 

     

    Sunday: Arms & Abs

    Arms

    ·      Rope Cable Pushdowns 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Incline EZ Bar Skull Crushers 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Straight Bar Cable Pushdowns 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Bilateral Overhead Rope Cable Extension "Finisher Sets" 3 X 10-12 reps / 30 seconds rest / 2-3 second negatives 

     

    ·      Alternating Dumbbell Curls 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Seated Incline Bilateral Dumbbell Curls 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Bilateral Machine Preacher Curls 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Barbell Spider Curl "Finisher Set" 3 X 8-12 reps / 30 seconds rest / 2-3 second negatives 

     

    Abs

    ·      Hanging Leg Raises 3 X 12-15 reps / 45 seconds rest / 2 second negatives 

     

    ·      Crunches 3 X 12-15 reps / 45 seconds rest / 2 second negatives 

    Monday: Hamstrings

    ·      Stiff Leg Deadlifts 3 X 8-12 reps / 90 seconds rest / 2-3 second negatives 

     

    ·      Standing Single Leg Curls 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Single Leg Lying Leg Curls 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Seated Leg Curl "Finisher Sets" 3 X 8-12 reps / 30 seconds rest / 2-3 second negatives 

     

    Tuesday: Chest & Abs

    Chest

    ·      Incline Dumbbell Press 3 X 8-12 reps / 90-120 seconds rest / 2 second negatives 

     

    ·      Machine Press 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives

     

    ·      Incline Cable Fly 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Weighted Dips 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Pec-Dec "Finisher Sets" 3 X 8-12 reps / 30 seconds rest / 2-3 second negatives 

     

    Abs

    ·      Hanging Knee Raises 3 X 12-15 reps / 45 seconds rest / 2 second negatives 

     

    ·      Kneeling Cable Crunches 3 X 12-15 reps / 45 seconds rest / 2 second negatives 

    Wednesday: Quads

    ·      Squats 3 X 8-12 reps / 90-120 seconds rest / 2 second negatives 

     

    ·      Leg Press 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Bulgarian Split Squats 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives  

     

    ·      Hack Squats 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Leg Extension "Finisher Sets" 3 X 8-12 reps / 30 seconds rest / 2-3 second negatives

     

    Thursday: Day Off
    Rest and recover
    Friday: Calves & Shoulders

    Calves

    ·      Seated Calf Raises 3 X 8-12 reps / 45 seconds rest / 2 second negatives 

     

    ·      Standing Calf Raises 3 X 8-12 reps / 45 seconds rest / 2 second negatives 

     

    Shoulders

    ·      Dumbbell Press 3 X 8-12 reps / 90 seconds rest / 2-3 second negatives 

     

    ·      Upright Rows 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Single Arm Behind The Back Cable Side Raises 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Front Straight Bar Cable Raises 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Bent Over Rear Dumbbell Fly 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Seated Side Dumbbell Raise "Finisher Sets" 3 X 8-12 reps / 30 seconds rest / 2-3 second negatives

     

    ·      Dumbbell Shrugs 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

    Saturday: Back

    ·      Rack Pulls 3 X 8-12 reps / 90-120 seconds rest / 2 second negatives 

     

    ·      Reverse Grip Lat Pulldowns 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      T-Bar Rows 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Narrow Grip Seated Cable Rows 3 X 8-12 reps / 45-60 seconds rest / 2-3 second negatives 

     

    ·      Double Handed Hammer Machine Row "Finisher Sets" 3 X 10-12 reps / 30 seconds rest / 2-3 second negatives 

    Sunday: Arms & Abs