6 Day Retro Muscle Growth Workout

By Steve Shaw

	Advanced (3+ years)
	70 minutes/day \| 6 days/week
	Build Muscle
	Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Pull up bar, 1 x Dumbbell, Rope Cable Machine, Straight Bar Attachment, EZ Bar, Single Grip Handle Strap, Squat Rack, Machine, Leg Extension Machine, Lying Leg Curl Machine, Seated Calf Raise Machine, Steps, Bodyweight, Dips (Parallel) Bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Landmine, Weight Plate, Vertical Bench, Preacher Curl Bench, 45 Degree Leg Press Machine, Seated Leg Curl Machine Show More

Average Exertion

Average Cardio Intensity

This 6 day workout is inspired by bodybuilding splits of old to build maximum muscle. Back in the day, it was popular to workout most days of the week, with each day focusing on just one or two muscle groups. While a lot has changed when it comes to popular muscle growth practices since then, there is nothing wrong with this approach if you are trying to add lean muscle mass. This workout is perfect for advanced lifters looking to take an old school approach to muscle growth and give each muscle group ample time and attention.

Description

Week 1 Overview

Day 1:

Monday - Chest and Back Day

Day 2:

Tuesday - Shoulders and Arms Day A

Day 3:

Wednesday - Leg Day

Day 4:

Thursday - Chest and Back Day

Day 5:

Friday - Shoulders and Arms Day B

Day 6:

Saturday - Leg Day

Day 7:

Rest

Day 1 - Monday - Chest and Back Day

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	3 sets	8-10 reps	60s
2.Incline Dumbbell Press	3 sets	8-12 reps	60s
3.Cable Crossovers (upper chest)	5 sets	10-15 reps	60s
4.Barbell Deadlift	3 sets	6-8 reps	60s
5.Wide-Grip Pullup	5 sets	15 reps	60s
6.One-Arm Bent-Over Dumbbell Row	3 sets	10-15 reps	60s
7.Barbell Ab Rollout	3 sets	8-12 reps	60s
8.Hanging Leg Raise	3 sets	12-15 reps	60s

Day 2 - Tuesday - Shoulders and Arms Day A

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Exercise	Sets	Reps	Rest
1.Seated Dumbbell Shoulder Press	3 sets	10-12 reps	60s
2.Barbell Upright Row	3 sets	10-15 reps	60s
3.Rear Delt Raise	5 sets	10-15 reps	60s
4.Cable Tricep Extension	4 sets	10-15 reps	60s
5.EZ-Bar Skullcrusher	4 sets	10-12 reps	60s
6.Barbell Biceps Curl	4 sets	8-12 reps	60s
7.Cable One Arm Curl	4 sets	10-15 reps	60s

Day 3 - Wednesday - Leg Day

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	5 sets	6-12 reps	60s
2.Machine Hack Squat	3 sets	10-12 reps	60s
3.Leg Extensions	3 sets	10-15 reps	60s
4.Barbell Good-morning	3 sets	8-10 reps	60s
5.Lying Leg Curls	5 sets	10-15 reps	60s
6.Seated Calf Raise Machine	4 sets	12-15 reps	60s
7.Standing Calf Raises	4 sets	12-15 reps	60s

Day 4 - Thursday - Chest and Back Day

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Exercise	Sets	Reps	Rest
1.Barbell Incline Bench Press	3 sets	8-10 reps	60s
2.Chest Dips	3 sets	10-15 reps	60s
3.Dumbbell Flyes	5 sets	10-15 reps	60s
4.Bent Over Barbell Row	3 sets	8-10 reps	60s
5.Lat Pulldown	5 sets	8-12 reps	60s
6.Seated Cable Row	3 sets	10-15 reps	60s
7.Plank	3 sets	60s	60s
8.Dumbbell Side Bend	3 sets	10-12 reps	60s

Day 5 - Friday - Shoulders and Arms Day B

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Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	3 sets	8-10 reps	60s
2.Dumbbell Lateral Raise	5 sets	10-15 reps	60s
3.Single Arm Landmine Press	3 sets	10-12 reps	60s
4.Seated Barbell Overhead Triceps Extension	4 sets	8-10 reps	60s
5.Dumbbell One Arm Triceps Extension (on bench)	4 sets	10-12 reps	60s
6.Seated Dumbbell Biceps Curl	4 sets	10-12 reps	60s
7.EZ-Bar Preacher Curl	4 sets	10-12 reps	60s

Day 6 - Saturday - Leg Day

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Exercise	Sets	Reps	Rest
1.45 Degree Leg Press	5 sets	20 reps	60s
2.Barbell Walking Lunge	3 sets	10-12 reps	60s
3.Dumbbell Bulgarian Split Squat	3 sets	10-12 reps	60s
4.Stiff-Legged Barbell Deadlift	3 sets	8-10 reps	60s
5.Single Leg Curl	5 sets	10-15 reps	60s
6.Standing Barbell Calf Raise on Floor	4 sets	12-15 reps	60s
7.Sled 45 Degree Calf Press	4 sets	12-15 reps	60s

Date Created: 4/30/2018, UTC

Last Updated: 7/12/2021, UTC

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