Beast Mode
A grueling 6-day push/pull/legs split for advanced lifters chasing maximum muscle growth. High volume, high effort.
Build MuscleAdvancedHigh
6 days/week65 min/session3 equipment type(s)
Weekly schedule
| # | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 0 | — | — | — | — | — | — | — |
| 1 | Flat Barbell Bench Press 4 sets · 8-12 reps | Barbell Bent Over Row 4 sets · 8-12 reps | Barbell Back Squat 4 sets · 8-12 reps | Flat Barbell Bench Press 4 sets · 8-12 reps | Barbell Bent Over Row 4 sets · 8-12 reps | Barbell Back Squat 4 sets · 8-12 reps | — |
| 2 | Incline Dumbbell Bench Press 4 sets · 8-12 reps | Weighted Pull-Ups 4 sets · 8-12 reps | Romanian Deadlift (RDL) 4 sets · 8-12 reps | Incline Dumbbell Bench Press 4 sets · 8-12 reps | Weighted Pull-Ups 4 sets · 8-12 reps | Romanian Deadlift (RDL) 4 sets · 8-12 reps | — |
| 3 | Overhead Barbell Press 4 sets · 8-12 reps | Straight Arm Lat Pulldown 3 sets · 10-12 reps | Leg Extension 3 sets · 10-12 reps | Overhead Barbell Press 4 sets · 8-12 reps | Straight Arm Lat Pulldown 3 sets · 10-12 reps | Leg Extension 3 sets · 10-12 reps | — |
| 4 | Incline Walk 1 sets · 20-30 min reps | Incline Walk 1 sets · 20-30 min reps | Incline Walk 1 sets · 20-30 min reps | Incline Walk 1 sets · 20-30 min reps | Incline Walk 1 sets · 20-30 min reps | Incline Walk 1 sets · 20-30 min reps | — |