Jefit 6-Day Split Barbell Strength Program

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6 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 6-day, intermediate or advanced split training routine. There are one of two options to follow. First, workout three straight days, rest a day and then perform the next three workout. Or you could workout 6 straight days, rest a day and repeat. Your call depending on training history and time availability.

Workout Training Schedule

Day 1 - Push session (1A)

Day 2 - Pull session (1B)

Day 3 - Leg & Core session (1C)

**Option to take a rest day**

Day 4 - Push (2A)

Day 5 - Pull (2B)

Day 6 - Leg & Core (2C)

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Push (1A) 5 exercises, 30 mins

Barbell Bench Press	4x12,10,8,8 reps	rest: 90s
Barbell Decline Bench Press	4x12,10,8,8 reps	rest: 90s
Barbell Overhead Front Raise	4x12,10,8,8 reps	rest: 90s
Barbell Upright Row	4x12,10,8,8 reps	rest: 90s
Barbell Overhead Tricep Extension	4x12,10,8,8 reps	rest: 75s

Pull 1B 5 exercises, 26 mins

Barbell Bent-Over Row	4x12,10,8,8 reps	rest: 75s
Barbell Incline Row (Reverse Grip)	4x12,10,8,8 reps	rest: 75s
Barbell Pullover	4x12,10,8,8 reps	rest: 75s
Barbell Curl	4x12,10,8,8 reps	rest: 75s
Barbell Spider Curl	4x12,10,8,8 reps	rest: 75s

Legs & Core 1C 7 exercises, 46 mins

Barbell Bench Squat	4x12,10,8,8 reps	rest: 90s
Barbell Romanian Deadlift	3x8,6,6 reps	rest: 75s
Barbell Step-Up	3x8,6,6 reps	rest: 75s
Barbell Standing Calf Raise	3x12 reps	rest: 60s
Ab Roll	3x1 reps	rest: 30s
Air Bike	15x2 reps	rest: 60s
Barbell Ab Rollout	10x2 reps	rest: 60s

Push 2A 5 exercises, 25 mins

Barbell Incline Bench Press	5x8 reps	rest: 90s
Barbell Decline Bench Press (Wide Grip)	3x8 reps	rest: 90s
Barbell Round the World Shoulder Stretch	1x8 reps • 35s	rest: 30s
Barbell Push Press	5x8,8,8,6,6 reps	rest: 90s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 75s

Pull 2B 5 exercises, 28 mins

Barbell One-Arm Row	4x8 reps	rest: 90s
Barbell Bent-Over Row (Reverse Grip)	4x8 reps	rest: 90s
Barbell Pullover	4x8 reps	rest: 75s
Barbell Curl	4x10,10,8,8 reps	rest: 75s
Barbell Curl (Close Grip)	4x8 reps	rest: 75s

Legs 2C 8 exercises, 21 mins

Barbell Glute Bridge	3x10 reps	rest: 60s
Barbell Deadlift	4x8,6,6,6 reps	rest: 60s
Barbell Single-Leg Squat	3x8,8,4 reps	rest: 60s
Barbell Standing Calf Raise	4x15,15,12,12 reps	rest: 60s
Bird Dog	1x10 reps	rest: 30s
Barbell Ab Rollout (Kneeling)	3x10,8,8 reps	rest: 60s
Air Bike	1x20 reps	rest: 60s
Plank	1x8 reps • 60s	rest: 15s