Home Bodybuilding health Workout Motivation COMPREHENSIVE 6-DAY WORKOUT SPLIT (WITH ABS FOCUS)

COMPREHENSIVE 6-DAY WORKOUT SPLIT (WITH ABS FOCUS)

July 26, 2025

COMPREHENSIVE 6-DAY WORKOUT SPLIT

If you’ve ever wondered why some people seem to have sculpted, defined abs and a balanced, powerful physique, the answer isn’t just endless crunches or random gym sessions — it’s a well-structured plan. Building a strong, lean body with visible abs requires more than working your core; it demands a smart approach that combines compound strength training, isolation exercises for smaller muscles like forearms and calves, and dedicated core workouts.

This 6-Day Workout Plan is designed to do exactly that. Each day targets different muscle groups — from chest and back to arms, shoulders, legs, and traps — while integrating effective abs exercises throughout the week. By splitting your workouts this way, you allow your muscles to recover properly, prevent plateaus, and build strength without neglecting any part of your body.

Alongside the training plan, we emphasize proper rest between sets, correct breathing techniques, safe lifting practices, and hydration strategies — because good form and recovery are just as important as lifting heavy. Whether you’re aiming for a shredded midsection or simply a balanced, athletic build, this program gives you the tools to make it happen.



Day 1 (Chest + Triceps + Abs) 

How to Do Each Exercise

1. Barbell Bench Press – 4×8–10

  • Setup: Lie flat on a bench, feet planted, hands slightly wider than shoulder-width.
  • Movement: Lower the bar slowly to mid-chest, then push up explosively.
  • Breathing: Inhale on the way down, exhale as you press up.
  • Rest: 90 sec between sets.
  • Safety: Always use a spotter or safety bars; keep your wrists straight.

2. Incline Dumbbell Press – 3×10

  • Setup: Bench at 30–45° incline, dumbbells over chest.
  • Movement: Lower dumbbells slowly until elbows are at 90°, then push up.
  • Rest: 60–75 sec.
  • Safety: Avoid flaring elbows too wide; control the descent.

3. Chest Fly (Cable or Dumbbell) – 3×12

  • Setup: Keep a slight bend in elbows throughout.
  • Movement: Open arms wide, then squeeze chest to bring hands together.
  • Rest: 60 sec.
  • Safety: Don’t overstretch at the bottom; keep tension on the chest.

4. Dips (Weighted if possible) – 3×8–12

  • Setup: Use parallel bars, lean slightly forward for chest emphasis.
  • Movement: Lower until elbows are at 90°, push back up.
  • Rest: 60–90 sec.
  • Safety: Keep shoulders down; if bodyweight is too hard, use an assisted dip machine.

5. Triceps Rope Pushdown – 3×12

  • Setup: Cable machine, elbows close to body.
  • Movement: Push rope down and apart at the bottom, slow return.
  • Rest: 45–60 sec.
  • Safety: Don’t swing your body; isolate the triceps.

6. Overhead Dumbbell Triceps Extension – 3×12

  • Setup: Sit or stand, hold one dumbbell overhead.
  • Movement: Lower dumbbell behind head, then push back up.
  • Rest: 60 sec.
  • Safety: Keep elbows stable; avoid jerking the weight.

Abs Training

1. Hanging Leg Raises – 3×12

  • Movement: Hang from a pull-up bar, lift legs up (don’t swing).
  • Safety: Keep movements controlled; start with knee raises if full raises are too hard.

2. Weighted Cable Crunch – 3×15

  • Setup: Kneel with a rope attachment at high pulley.
  • Movement: Crunch forward by bringing elbows toward thighs, squeezing abs.
  • Safety: Use moderate weight, avoid pulling with arms.

Rest Between Exercises

  • Compound lifts (bench, dips): 90 sec
  • Isolation (fly, triceps work): 45–60 sec
  • Abs: 30–45 sec

Hydration & Recovery During Workout

  • Water: Take small sips between sets (not too much at once). Aim for 500–700ml during workout.
  • Breathing: Never hold your breath; exhale on the push/lift, inhale on the way down.
  • Warm-up: 5–10 min light cardio + shoulder/chest mobility work.
  • Cool-down: Stretch chest, triceps, and shoulders for 5–10 min.

Day 2 (Back + Biceps + Forearms + Abs)



How to Do Each Exercise

1. Deadlift – 4×6–8

  • Setup: Feet shoulder-width apart, bar close to shins, grip bar just outside knees.
  • Movement: Push through heels, keep back flat, lift bar to hip level, then lower slowly.
  • Breathing: Inhale before lift, exhale at the top.
  • Rest: 2 min (it’s a heavy compound move).
  • Safety: Keep spine neutral (don’t round your back). Start with light weight to learn form.

2. Pull-Ups or Lat Pulldown – 4×10

  • Pull-Ups: Grip bar shoulder-width, pull chest to bar, lower slowly.
  • Lat Pulldown: Grip wide, pull bar to upper chest, control the release.
  • Rest: 90 sec.
  • Safety: Avoid swinging; keep elbows pulling down, not back.

3. Seated Cable Rows – 3×10

  • Setup: Sit upright, grab handle, chest up.
  • Movement: Pull handle to torso, squeeze shoulder blades, return slowly.
  • Rest: 60–75 sec.
  • Safety: Don’t lean back too much; focus on back muscles, not arms.

4. Barbell Biceps Curl – 3×12

  • Setup: Stand tall, elbows close to body, grip bar shoulder-width.
  • Movement: Curl bar to chest, lower slowly.
  • Rest: 45–60 sec.
  • Safety: Don’t swing or use your back; strict form gives better results.

5. Hammer Curls – 3×12

  • Setup: Hold dumbbells neutral (palms facing each other).
  • Movement: Curl both arms together, slow and controlled.
  • Rest: 45–60 sec.
  • Safety: Keep elbows still; avoid using momentum.

6. Wrist Curls – 3×15

  • Setup: Sit on a bench, forearms on thighs, wrists over knees, holding a barbell/dumbbells.
  • Movement: Curl wrists up, squeeze, then lower slowly.
  • Rest: 30–45 sec.
  • Safety: Use light weights; wrists are delicate—don’t overload.

Abs Training

1. Bicycle Crunch – 3×20

  • Setup: Lie on back, hands behind head, knees bent.
  • Movement: Bring opposite elbow to opposite knee while extending the other leg; alternate.
  • Safety: Avoid pulling your neck; focus on abs twisting.

2. Side Plank – 3×30–40 sec each side

  • Setup: Lie on side, forearm on floor, lift hips to form a straight line.
  • Movement: Hold position; squeeze obliques.
  • Safety: Keep core tight and hips from dropping.

Rest Between Exercises

  • Heavy compounds (deadlift): 2 min
  • Pull-ups & Rows: 90 sec
  • Biceps & Forearms: 45–60 sec
  • Abs: 30–40 sec

Hydration & Recovery During Workout

  • Drink: Small sips every 10–15 minutes (about 400–600 ml during session).
  • Breathing: Exhale on pulling/lifting, inhale on lowering.
  • Warm-up: 5–8 min rowing or light cardio + dynamic stretches for back/shoulders.
  • Cool-down: Stretch lats, biceps, and lower back.

Day 3 (Legs + Calves + Abs)

How to Do Each Exercise

1. Barbell Squat – 4×8–10

  • Setup: Bar on upper traps, feet shoulder-width, toes slightly outward.
  • Movement: Sit back and down (like a chair), thighs at least parallel, push through heels to stand.
  • Breathing: Inhale on the way down, exhale as you rise.
  • Rest: 90–120 sec.
  • Safety: Keep knees in line with toes; don’t let them cave inward. Keep chest up and back straight.

2. Leg Press – 3×12

  • Setup: Sit on the machine, feet shoulder-width on platform.
  • Movement: Lower weight slowly until knees are at 90°, push back up without locking knees.
  • Rest: 60–75 sec.
  • Safety: Don’t overload; avoid bouncing at the bottom.

3. Romanian Deadlifts – 3×10

  • Setup: Hold barbell at thigh level, feet hip-width.
  • Movement: Hinge at hips (slight knee bend), lower bar down to mid-shin, then rise by squeezing glutes.
  • Breathing: Inhale while lowering, exhale when lifting.
  • Rest: 60–75 sec.
  • Safety: Keep back straight; focus on hamstring stretch—not depth.

4. Walking Lunges – 3×12 (each leg)

  • Setup: Stand tall with dumbbells at sides (optional).
  • Movement: Step forward, drop back knee near the ground, push through front heel to rise, step forward with the other leg.
  • Rest: 45–60 sec.
  • Safety: Keep knees from going far past toes; maintain upright posture.

5. Standing Calf Raise – 4×15–20

  • Setup: Use calf raise machine or hold dumbbells.
  • Movement: Rise onto toes, squeeze calves at top, lower slowly.
  • Rest: 30–45 sec.
  • Safety: Perform full range of motion; don’t bounce.

6. Seated Calf Raise – 3×20

  • Setup: Sit with padded lever on thighs.
  • Movement: Raise heels high, pause, lower slowly.
  • Rest: 30–45 sec.
  • Safety: Use moderate weight for controlled reps.

Abs Training

1. Weighted Decline Sit-Ups – 3×12

  • Setup: Sit on decline bench, hold plate/dumbbell on chest.
  • Movement: Lower slowly, then sit up keeping core tight.
  • Safety: Avoid pulling with neck; engage abs fully.

2. Plank (1–2 min hold ×3)

  • Setup: Forearms on floor, elbows under shoulders, body in a straight line.
  • Movement: Hold position, keeping core and glutes engaged.
  • Safety: Don’t let hips sag or rise too high.

Rest Between Exercises

  • Big lifts (squat): 90–120 sec
  • Isolation (lunges, calf raises): 45–60 sec
  • Abs: 30–40 sec

Hydration & Recovery During Workout

  • Drink: Take small sips of water between sets (about 500–700 ml during session).
  • Breathing: Exhale on exertion (standing, pushing), inhale on return/lowering.
  • Warm-up: 5–10 min on treadmill or bike + dynamic stretches for hips and ankles.
  • Cool-down: Stretch hamstrings, quads, glutes, and calves after training.

Day 4 (Shoulders + Traps + Abs)

How to Do Each Exercise

1. Overhead Barbell Press (Military Press) – 4×8–10

  • Setup: Stand with feet shoulder-width, barbell at collarbone level, grip just outside shoulders.
  • Movement: Press bar overhead until arms are fully extended, lower slowly to starting position.
  • Breathing: Exhale while pressing up, inhale on the way down.
  • Rest: 90 sec.
  • Safety: Keep core tight and avoid arching your back; use a rack for safe untracking.

2. Dumbbell Lateral Raise – 3×12–15

  • Setup: Stand tall, dumbbells at sides, palms facing in.
  • Movement: Raise arms to shoulder level (slight bend in elbows), lower slowly.
  • Rest: 45–60 sec.
  • Safety: Don’t swing weights; use controlled movement.

3. Front Plate Raise – 3×12

  • Setup: Hold a weight plate with both hands in front of thighs.
  • Movement: Raise plate to shoulder level, then slowly lower.
  • Rest: 45–60 sec.
  • Safety: Keep shoulders down and core engaged to avoid swaying.

4. Barbell Shrugs (Traps) – 4×15

  • Setup: Hold barbell with an overhand grip, arms fully extended.
  • Movement: Shrug shoulders as high as possible, hold for a second, lower slowly.
  • Rest: 45–60 sec.
  • Safety: Avoid rolling your shoulders; keep movements vertical.

5. Upright Row – 3×12

  • Setup: Hold barbell/dumbbells with close grip in front of thighs.
  • Movement: Pull weight up to chest height, elbows leading the movement, lower slowly.
  • Rest: 60 sec.
  • Safety: Keep elbows higher than wrists; use light to moderate weight to protect shoulders.

Abs Training

1. Russian Twists (Weighted) – 3×20

  • Setup: Sit with knees bent, lean back slightly, hold a plate or dumbbell.
  • Movement: Twist torso side-to-side, touching the weight to the floor each side.
  • Safety: Keep core tight; avoid rounding lower back.

2. Hanging Knee Raises – 3×12

  • Setup: Hang from pull-up bar, legs straight.
  • Movement: Lift knees toward chest slowly, then lower.
  • Safety: Avoid swinging; engage abs fully.

Rest Between Exercises

  • Compound (overhead press): 90 sec
  • Isolation (raises, shrugs, upright rows): 45–60 sec
  • Abs: 30–40 sec

Hydration & Recovery During Workout

  • Drink: Sip water every 10–15 minutes (400–600ml during workout).
  • Breathing: Exhale during lifts/pushes, inhale when lowering.
  • Warm-up: 5–8 min cardio + shoulder mobility drills (arm circles, band pull-aparts).
  • Cool-down: Stretch shoulders, traps, and upper back for 5–10 min after workout.

Day 5 (Full Body + Abs)

How to Do Each Exercise

1. Kettlebell Swings – 3×20

  • Setup: Stand feet slightly wider than shoulder-width, kettlebell between legs.
  • Movement: Hinge at hips, swing kettlebell up to chest level using glutes and hips, not arms.
  • Breathing: Exhale at the top of the swing, inhale as it comes down.
  • Rest: 45–60 sec.
  • Safety: Keep back straight; do not squat—hinge at hips.

2. Burpees – 3×15

  • Setup: Stand tall, feet shoulder-width.
  • Movement: Squat down, kick feet back into a push-up position, do a push-up (optional), jump feet back, and explode upward.
  • Rest: 45–60 sec.
  • Safety: Land softly; don’t rush if you can’t maintain form.

3. Dumbbell Snatches – 3×12 each arm

  • Setup: Stand with feet shoulder-width, dumbbell between feet.
  • Movement: Squat slightly, then explosively lift the dumbbell overhead in one motion, lock out arm, then lower slowly.
  • Rest: 60–75 sec.
  • Safety: Use light weight first; keep the dumbbell close to your body during the lift.

4. Pull-Ups (Weighted if possible) – 3×8–10

  • Setup: Grip bar shoulder-width, palms facing forward.
  • Movement: Pull chest toward bar, pause, then lower under control.
  • Rest: 90 sec.
  • Safety: Avoid kipping or swinging; use assistance if needed.

5. Box Jumps – 3×12

  • Setup: Stand in front of a sturdy box/bench, feet hip-width.
  • Movement: Bend knees, swing arms, jump explosively onto the box, land softly, step down.
  • Rest: 45–60 sec.
  • Safety: Ensure box is stable; land softly to protect knees.

Abs Circuit (No Rest Between)

Perform each move back-to-back, then rest 60 sec and repeat 3 rounds:

  • Leg Raises – 15 reps
  • Mountain Climbers – 30 sec
  • V-Ups – 12 reps

Safety: Keep core engaged; don’t rush through movements.

Rest Between Exercises

  • Explosive lifts (snatches, swings): 60–75 sec
  • Bodyweight & plyo (burpees, box jumps): 45–60 sec
  • Abs circuit: Only rest after full round (60 sec).

Hydration & Recovery During Workout

  • Drink: Take small sips of water between sets (400–600ml during workout).
  • Breathing: Exhale during explosive movements, inhale during resets.
  • Warm-up: 5–10 min dynamic mobility (jumping jacks, high knees, arm swings).
  • Cool-down: Stretch hamstrings, shoulders, hips, and back for 5–10 min.

Day 6 (Arms + Forearms + Calves + Abs)

How to Do Each Exercise

1. Close-Grip Bench Press – 3×10

  • Setup: Lie flat on a bench, grip bar slightly narrower than shoulder-width.
  • Movement: Lower bar to mid-chest, elbows tucked close to sides, press up to full extension.
  • Breathing: Inhale on the way down, exhale while pressing up.
  • Rest: 90 sec.
  • Safety: Keep wrists straight and don’t flare elbows too much; use a spotter if lifting heavy.

2. EZ Bar Preacher Curl – 3×12

  • Setup: Sit at a preacher bench, hold an EZ bar with underhand grip.
  • Movement: Curl bar up until forearms are vertical, slowly lower.
  • Rest: 45–60 sec.
  • Safety: Keep upper arms fixed; avoid swinging the bar.

3. Overhead Rope Triceps Extension – 3×12

  • Setup: Attach rope to a high pulley, grip behind head.
  • Movement: Extend arms upward until fully straightened, then return slowly.
  • Rest: 45–60 sec.
  • Safety: Keep elbows tucked; don’t use momentum.

4. Hammer Curls – 3×12

  • Setup: Hold dumbbells with neutral grip (palms facing each other).
  • Movement: Curl dumbbells to shoulders, lower slowly.
  • Rest: 45–60 sec.
  • Safety: Keep elbows close to torso; no swinging.

5. Reverse Barbell Wrist Curls (Forearms) – 3×15

  • Setup: Sit on a bench, forearms on thighs, barbell with overhand grip.
  • Movement: Extend wrists upward, pause, lower slowly.
  • Rest: 30–45 sec.
  • Safety: Use light weight; wrists are sensitive to overload.

6. Standing Calf Raise – 3×20

  • Setup: Stand on a platform or calf raise machine, feet shoulder-width.
  • Movement: Rise onto toes, squeeze at top, lower slowly.
  • Rest: 30–45 sec.
  • Safety: Use full range of motion; avoid bouncing.

Abs Training

1. Cable Woodchopper – 3×15 each side

  • Setup: Attach handle to high cable, stand sideways to machine.
  • Movement: Pull handle diagonally across body to opposite knee, return slowly.
  • Safety: Rotate torso, not hips; keep arms slightly bent.

2. Hollow Hold – 3×20–30 sec

  • Setup: Lie on back, lift legs and shoulders slightly off ground, arms overhead.
  • Movement: Hold position with core tight, keep lower back pressed into the floor.
  • Safety: Start with shorter holds if needed to maintain form.

Rest Between Exercises

  • Compound (close-grip bench): 90 sec
  • Biceps & triceps isolation: 45–60 sec
  • Forearms & calves: 30–45 sec
  • Abs: 30 sec

Hydration & Recovery During Workout

  • Drink: Sip water between sets (400–600ml during session).
  • Breathing: Exhale on exertion (pressing, curling), inhale on lowering.
  • Warm-up: 5–7 min light cardio + wrist/arm rotations.
  • Cool-down: Stretch forearms, triceps, biceps, and calves post-workout.

Conclusion

Achieving a lean, powerful physique with defined abs isn’t about training harder — it’s about training smarter. This 6-day split allows you to hit every muscle group efficiently, strengthen your core from all angles, and avoid overtraining by giving your body the recovery it needs. Combine these workouts with a clean, protein-rich diet, proper hydration, and consistent rest, and you’ll start to see — and feel — the difference.

Remember: your abs are built in the gym but revealed in the kitchen. Stick to this program, fuel your body with the right nutrition, and stay consistent. In a matter of weeks, you’ll notice not only improved core definition but also overall strength, endurance, and confidence.

Your journey to a stronger, leaner, and more athletic body starts now — one rep, one set, and one day at a time.


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