6 Day Maximum Potential Muscle Growth Workout

By Brad Borland

	Advanced (3+ years)
	75 minutes/day \| 6 days/week
	Build Muscle
	Barbell, Incline Bench, 2 x Dumbbell, Flat Bench, Pull up bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, Bodyweight, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Other, Decline Bench, Steps, Seated Calf Raise Machine, 45 Degree Leg Press Machine, Squat Rack, Lying Leg Curl Machine Show More

Average Exertion

Average Cardio Intensity

This 6 day workout is designed to help lifters meet their maximum potential. With only one rest day, this routine will ensure your muscles have more than enough frequency and volume to grow even if you are close to your maximum potential. Each day is performed twice per week, but you can also swap out exercises for similar variations (for example, you can swap the barbell bench press for the dumbbell bench press). If you're an advanced lifter looking to get that last bit of muscle growth, this is the workout for you.

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Description

Week 1 Overview

Day 1:

Monday - Workout A

Day 2:

Tuesday - Workout B

Day 3:

Wednesday - Workout C

Day 4:

Thursday - Workout A

Day 5:

Friday - Workout B

Day 6:

Saturday - Workout C

Day 7:

Rest

Day 1 - Monday - Workout A

Exercise		Sets	Reps	Rest
1.Barbell Incline Bench Press		6 sets	12 reps	60s
2.Dumbbell Bench Press		5 sets	12 reps	60s
3.Dumbbell Flyes		3 sets	10-12 reps	60s
4.Wide-Grip Pullup		6 sets	12 reps	60s
5.Bent Over Barbell Row		5 sets	12 reps	60s
6.Close-Grip Front Lat Pulldown		3 sets	10-15 reps	60s
Circuit #7 - 3 rounds Rest 60s between rounds
7A.Hanging Straight Leg Raise		3 rounds	20 reps	0s
7B.Kneeling Cable Crunch		3 rounds	20 reps	60s

Day 2 - Tuesday - Workout B

Exercise		Sets	Reps	Rest
1.Seated Dumbbell Shoulder Press		6 sets	12 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Dumbbell Lateral Raise		3 rounds	10-15 reps	0s
2B.Rear Delt Raise		3 rounds	10-15 reps	60s
3.Barbell Biceps Curl		6 sets	12 reps	60s
4.Weighted Chest Dip		6 sets	12 reps	60s
5.Seated Dumbbell Biceps Curl		4 sets	6-12 reps	60s
6.Alternating Incline Dumbbell Biceps Curl		4 sets	6-12 reps	60s
Circuit #7 - 3 rounds Rest 60s between rounds
7A.Decline Sit Up		3 rounds	20 reps	0s
7B.Lying Floor Leg Raise		3 rounds	20 reps	60s

Day 3 - Wednesday - Workout C

Exercise		Sets	Reps	Rest
1.Standing Calf Raises		5 sets	12-15 reps	60s
2.Seated Calf Raise Machine		3 sets	10-12 reps	60s
3.45 Degree Leg Press		6 sets	12-15 reps	60s
4.Barbell Back Squat		4 sets	12 reps	60s
5.Walking Dumbbell Lunge		3 sets	10-15 reps	60s
6.Barbell Romanian Deadlift		4 sets	12 reps	60s
7.Lying Leg Curls		3 sets	6-12 reps	60s

Day 4 - Thursday - Workout A

Exercise		Sets	Reps	Rest
1.Barbell Incline Bench Press		6 sets	12 reps	60s
2.Dumbbell Bench Press		5 sets	12 reps	60s
3.Dumbbell Flyes		3 sets	10-12 reps	60s
4.Wide-Grip Pullup		6 sets	12 reps	60s
5.Bent Over Barbell Row		5 sets	12 reps	60s
6.Close-Grip Front Lat Pulldown		3 sets	10-15 reps	60s
Circuit #7 - 3 rounds Rest 60s between rounds
7A.Hanging Straight Leg Raise		3 rounds	20 reps	0s
7B.Kneeling Cable Crunch		3 rounds	20 reps	60s

Day 5 - Friday - Workout B

Exercise		Sets	Reps	Rest
1.Seated Dumbbell Shoulder Press		6 sets	12 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Dumbbell Lateral Raise		3 rounds	10-15 reps	0s
2B.Rear Delt Raise		3 rounds	10-15 reps	60s
3.Barbell Biceps Curl		6 sets	12 reps	60s
4.Weighted Chest Dip		6 sets	12 reps	60s
5.Seated Dumbbell Biceps Curl		4 sets	6-12 reps	60s
6.Alternating Incline Dumbbell Biceps Curl		4 sets	6-12 reps	60s
Circuit #7 - 3 rounds Rest 60s between rounds
7A.Decline Sit Up		3 rounds	20 reps	0s
7B.Lying Floor Leg Raise		3 rounds	20 reps	60s

Day 6 - Saturday - Workout C

Exercise		Sets	Reps	Rest
1.Standing Calf Raises		5 sets	12-15 reps	60s
2.Seated Calf Raise Machine		3 sets	10-12 reps	60s
3.45 Degree Leg Press		6 sets	12-15 reps	60s
4.Barbell Back Squat		4 sets	12 reps	60s
5.Walking Dumbbell Lunge		3 sets	10-15 reps	60s
6.Barbell Romanian Deadlift		4 sets	12 reps	60s
7.Lying Leg Curls		3 sets	6-12 reps	60s

Date Created: 4/22/2018, UTC

Last Updated: 10/29/2021, UTC

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