Hello and welcome to Workout of the Week, number 66. This time we have a six-day-a-week bro split for gains.
So what’s the training goal? We want to build muscle mass—AKA gains, AKA muscular hypertrophy.
Our training variables: 65% to 85% of the one-rep max as the training intensity. We do 5 to 12 reps. The exertion is hard to near maximum. The training effort is a repeated effort.
Let’s have a look at the exercises. It’s a bro split, so we look at separating muscle groups. So we have chest, back, shoulders, arms, quads, and hamstrings. And we use compound exercises but also isolation exercises. We progress from the heavier compound exercises to the lighter isolation exercises.
If we have a look at more training variables, in the title you can see we train six days a week. It’s a station training, including some supersets for the arms.
So how does it look? Here’s our workout, and we’ll jump right into it.
Here we are inside our workout: six-days-a-week bro split for gains. You get an overview of the workout, and then you can see here we train six days a week. Each day is dedicated to one muscle group. Yeah.
So our first day is the chest day. There we do the main exercise, the bench press. Then we do the dumbbell incline bench press, and then the chest flyes. Yeah, so the structure will be more or less the same on each training day. So we have heavy compound as the first exercise, then we have a moderate exercise, and then we have a lighter exercise. Lighter refers to lower intensities, higher repetitions.
So as you can see, the first exercise: three sets of eight at 75% of the one-rep max, which equates to an RPE of 9. The second exercise is done with three sets of 10 at 70% of the one-rep max, which also equates to an RPE of 9. And the last one is done three sets of 12 at 65% of the one-rep max, which also equates to an RPE of 9. Yeah.
If we go to the second workout, the back day, we see a similar structure. First exercise: barbell bent-over row. Then the pull-ups, and then the dumbbell pullover. First exercise: three sets of eight at 75%. Second exercise: three sets of 10 at 70%. Third exercise: three sets of 12 at 65%.
And then if we go to Workout Number Three, the shoulder day: dumbbell shoulder press—first exercise; upright row—second exercise; bent-over raises—third exercise. Yeah, same set and rep structure. I repeat myself: three sets of eight at 75%, three sets of 10 at 70%, three sets of 12 at 65%.
And then we go to our quad day. So we do front squats, single-leg leg press, and single-leg leg extension. Same here: first exercise, three sets of eight; second exercise, three sets of 10; third exercise, three sets of 12 with 75%, 70%, and 65% respectively.
So we come to our arm day. Here I’ve changed the structure very slightly. So we do supersets—antagonistic supersets. This is what you see on the side. You see 1A-1B, 2A-2B, 3A-3B. And that means we do a barbell curl with a French press. Yeah, so complexing the two movements. And then we only do two sets per exercise. Yeah, two sets of eight at 75% for the barbell curls and the French press, two sets of 10 at 70% for the incline curls and overhead extension, and then two sets of 12 for the concentration curls and the kickbacks.
And if we go to our last day, the hamstring day, we do the RDL as the first exercise—the heaviest exercise—and then we do two more exercises, also reduced to two sets per exercise. Yeah, the leg curls both-legged, and then the leg curls one-legged. Sets, reps, intensity similar: three sets of eight at 75% for the first, two sets of 10 at 70%, and two sets of 12 for the last one.
If you download that PDF, you get a glossary explaining the terms. You can read a bit about myself. You can also read about what other people have to say about me—like my former athletes, my colleagues, mentees. And last but certainly not least, you can download the full four-week periodized program inside the membership. This was the first week of this four-week periodized program. So if you sign up, you get the full four-week periodized program.
So let’s move back and finish the presentation. What are the next steps?
You download that PDF. Number two: you join the membership. Inside the membership, you get this four-week periodized program, but also 65 other four-week periodized programs. You like and subscribe. Grab all free workouts here. Watch the previous workout. And if you haven’t already, you subscribe.
I’ll see you next week with Workout of the Week, number 67.
