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 | Barbell Bench Press - Medium Grip 4 sets · 8-10 reps | Barbell Deadlift 4 sets · 6-8 reps | Barbell Squat 4 sets · 8-10 reps | Incline Barbell Bench Press - Medium Grip 4 sets · 8-10 reps | Pullups 4 sets · 8-10 reps | Front Barbell Squat 4 sets · 8-10 reps | — |
| 2 | Incline Dumbbell Press 4 sets · 10-12 reps | Bent Over Barbell Row 4 sets · 8-10 reps | Romanian Deadlift 4 sets · 8-10 reps | Dumbbell Bench Press 4 sets · 10-12 reps | T-Bar Row with Handle 4 sets · 8-10 reps | Stiff-Legged Barbell Deadlift 4 sets · 8-10 reps | — |
| 3 | Machine Shoulder (Military) Press 4 sets · 8-10 reps | Wide-Grip Lat Pulldown 4 sets · 10-12 reps | Barbell Walking Lunge 3 sets · 10-12 per leg reps | Seated Dumbbell Press 4 sets · 8-10 reps | Close-Grip Front Lat Pulldown 4 sets · 10-12 reps | Leg Press 4 sets · 12-15 reps | — |
| 4 | Side Lateral Raise 3 sets · 12-15 reps | Seated Cable Rows 3 sets · 10-12 reps | Leg Extensions 3 sets · 12-15 reps | Dumbbell Incline Shoulder Raise 3 sets · 12-15 reps | One-Arm Dumbbell Row 3 sets · 10-12 per arm reps | Seated Leg Curl 3 sets · 12-15 reps | — |
| 5 | Dumbbell Flyes 3 sets · 12-15 reps | Straight-Arm Pulldown 3 sets · 12-15 reps | Lying Leg Curls 3 sets · 12-15 reps | Cable Crossover 3 sets · 12-15 reps | Face Pull 3 sets · 15-20 reps | Dumbbell Lunges 3 sets · 10-12 per leg reps | — |
| 6 | Close-Grip Barbell Bench Press 4 sets · 8-10 reps | Barbell Curl 3 sets · 8-10 reps | Standing Calf Raises 4 sets · 12-15 reps | Dips - Triceps Version 4 sets · 8-10 reps | Incline Dumbbell Curl 3 sets · 10-12 reps | Seated Calf Raise 4 sets · 15-20 reps | — |
| 7 | Triceps Pushdown - Rope Attachment 3 sets · 12-15 reps | Hammer Curls 3 sets · 10-12 reps | Seated Calf Raise 3 sets · 15-20 reps | Cable Lying Triceps Extension 3 sets · 12-15 reps | Preacher Curl 3 sets · 10-12 reps | Standing Dumbbell Calf Raise 3 sets · 12-15 reps | — |
| 8 | Reverse Flyes 3 sets · 15-20 reps | Barbell Shrug 3 sets · 12-15 reps | Plank 3 sets · 60s reps | Reverse Machine Flyes 3 sets · 15-20 reps | Dumbbell Shrug 3 sets · 12-15 reps | Russian Twist 3 sets · 20 per side reps | — |
| 9 | Incline Walk 1 sets · 20 min reps | Incline Walk 1 sets · 20 min reps | Incline Walk 1 sets · 20 min reps | Cable Crunch 3 sets · 15-20 reps | Incline Walk 1 sets · 20 min reps | Incline Walk 1 sets · 20 min reps | — |
| 10 | — | — | — | Incline Walk 1 sets · 20 min reps | — | — | — |