The 6-8-10-12 Strength & Hypertrophy Workout Split (Simple Gymmax Program Framework) 6-DAY & 4-DAY SAMPLE ROUTINES PROVIDED

[thecel]

The 6-8-10-12 Strength & Hypertrophy Workout Split

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Each workout consists of a foundational base of 3 exercises and an optional bodybuilding exercise.

1. The 1st exercise is the MAIN LIFT. It’s a compound movement done for 3 sets of 6 reps with heavy loads.
2. The 2nd exercise is the ACCESSORY. It’s a compound movement—that works the same muscle groups the main lift works—done for 3 sets of 8 reps with moderately heavy loads.
3. The 3rd exercise is the ANTAGONIST. It’s a compound or an isolation exercise—that works the muscles opposite to (or do different functions than) the ones the main lift targets—done for 3 sets of 10 reps with light-to-moderate loads.
4. The 4th exercise is the BRO EXERCISE and is not mandatory. It’s an isolation exercise for aesthetics done for 3 sets of 12 reps with light loads.

Just remember: (1st) main lift 3x6, (2nd) accessory 3x8, (3rd) antagonist 3x10, (4th) bro exercise 3x12.

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The 6-8-10-12 workout structure can be programmed with any number of workout days per week.

Below are a 6-day routine and a 4-day routine.

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Sample 6-Day Workout Plan:

Monday Main Lift = Barbell Pendlay Row 3x6 Accessory = Chest-Supported T-Bar Row 3x8 Antagonist = 30º Incline Dumbbell Press 3x10 Bro Exercise = Triceps Cable Push-Down 3x12 Tuesday Main Lift = Barbell Squat 3x6 Accessory = Bulgarian Split Squat 3x8 Antagonist = Seated Leg Curl Machine 3x10 Bro Exercise = Behind-Back Cable Bicep Curl 3x12 Wednesday Main Lift = Standing Barbell Overhead Press 3x6 Accessory = Seated Shoulder Press Machine 3x8 Antagonist = Lat Pulldown Machine 3x10 Bro Exercise = Dumbbell Lu Raise 3x12 Thursday Main Lift = Barbell Deadlift 3x6 Accessory = Romanian Deadlift 3x8 Antagonist = Leg Extension Machine 3x10 Bro Exercise = EZ-Bar Spider Curl 3x12 Friday Main Lift = Barbell Bench Press 3x6 Accessory = Weighted Dip 3x8 Antagonist = Rope Rear Delt Facepull 3x10 Bro Exercise = Overhead Cable Triceps Extension 3x12 Saturday Main Lift = Weighted Chin-Up 3x6 Accessory = Straight-Arm Cable Lat Pulldown 3x8 Antagonist = Bent-Over Dumbbell Shrug 3x10 Bro Exercise = Dumbbell Lu Raise 3x12

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Sample 4-Day Workout Plan:

Monday Main Lift = Barbell Bench Press 3x6 Accessory = Dumbbell Seated Shoulder Press 3x8 Antagonist = Weighted Neutral-Grip Pull-Up 3x10 Bro Exercise = Cable Lateral Raise 3x12 Tuesday Main Lift = Barbell Deadlift 3x6 Accessory = Glute–Ham Raise 3x8 Antagonist = Pendulum Sissy Squat 3x10 Bro Exercise = Barbell Bicep Curl 3x12 Thursday Main Lift = Barbell Pendlay Row 3x6 Accessory = Chest-Supported Dumbbell Row 3x8 Antagonist = Landmine Press 3x10 Bro Exercise = Machine Lateral Raise 3x12 Friday Main Lift = Barbell Squat 3x6 Accessory = Leg Press 3x8 Antagonist = Weighted Nordic Curl 3x10 Bro Exercise = EZ-Bar Skull Crusher 3x12

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@Arborist @longjohnmong @Manletmachine @Prettyboy @Fgsfds @ascension! @zharupodrugu @Tonymontana @kumquat

 

[Deleted member 18879]

The 6-8-10-12 Strength & Hypertrophy Workout Split

---

Each workout consists of a foundational base of 3 exercises and an optional bodybuilding exercise.

1. The 1st exercise is the MAIN LIFT. It’s a compound movement done for 3 sets of 6 reps with heavy loads.
2. The 2nd exercise is the ACCESSORY. It’s a compound movement—that works the same muscle groups the main lift works—done for 3 sets of 8 reps with moderately heavy loads.
3. The 3rd exercise is the ANTAGONIST. It’s a compound or an isolation exercise—that works the muscles opposite to (or do different functions than) the ones the main lift targets—done for 3 sets of 10 reps with light-to-moderate loads.
4. The 4th exercise is the BRO EXERCISE and is not mandatory. It’s an isolation exercise for aesthetics done for 3 sets of 12 reps with light loads.

Just remember: (1st) main lift 3x6, (2nd) accessory 3x8, (3rd) antagonist 3x10, (4th) bro exercise 3x12.

---

The 6-8-10-12 workout structure can be programmed with any number of workout days per week.

Below are a 6-day routine and a 4-day routine.

---

Sample 6-Day Workout Plan:

Monday Main Lift = Barbell Pendlay Row 3x6 Accessory = Chest-Supported T-Bar Row 3x8 Antagonist = 30º Incline Dumbbell Press 3x10 Bro Exercise = Triceps Cable Push-Down 3x12 Tuesday Main Lift = Barbell Squat 3x6 Accessory = Bulgarian Split Squat 3x8 Antagonist = Seated Leg Curl Machine 3x10 Bro Exercise = Behind-Back Cable Bicep Curls 3x12 Wednesday Main Lift = Standing Barbell Overhead Press 3x6 Accessory = Seated Shoulder Press Machine 3x8 Antagonist = Lat Pulldown Machine 3x10 Bro Exercise = Dumbbell Lu Raise 3x12 Thursday Main Lift = Barbell Deadlift 3x6 Accessory = Romanian Deadlift 3x8 Antagonist = Leg Extension Machine 3x10 Bro Exercise = EZ-Bar Spider Curls 3x12 Friday Main Lift = Barbell Bench Press 3x6 Accessory = Weighted Dip 3x8 Antagonist = Rope Rear Delt Facepull 3x10 Bro Exercise = Overhead Cable Triceps Extension 3x12 Saturday Main Lift = Weighted Chin-Up 3x6 Accessory = Straight-Arm Cable Lat Pulldown 3x8 Antagonist = Bent-Over Dumbbell Shrug 3x10 Bro Exercise = Dumbbell Lu Raise 3x12

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Sample 4-Day Workout Plan:

Monday Main Lift = Barbell Bench Press 3x6 Accessory = Dumbbell Seated Shoulder Press 3x8 Antagonist = Weighted Neutral-Grip Pull-Up 3x10 Bro Exercise = Cable Lateral Raise 3x12 Tuesday Main Lift = Barbell Deadlift 3x6 Accessory = Glute–Ham Raise 3x8 Antagonist = Pendulum Sissy Squat 3x10 Bro Exercise = Barbell Bicep Curl 3x12 Thursday Main Lift = Barbell Pendlay Row 3x6 Accessory = Chest-Supported Dumbbell Row 3x8 Antagonist = Landmine Press 3x10 Bro Exercise = Machine Lateral Raise 3x12 Friday Main Lift = Barbell Squat 3x6 Accessory = Leg Press 3x8 Antagonist = Weighted Nordic Curl 3x10 Bro Exercise = EZ-Bar Skull Crusher 3x12

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@Arborist @longjohnmong @Manletmachine @Prettyboy @Fgsfds @ascension! @zharupodrugu @Tonymontana @kumquat

what is ur avi from? thats how i imagine my CT would look

 

[thecel]

what is ur avi from? thats how i imagine my CT would look

I think I was Googling recessed maxillas and found the brutal incel skull.

 

[thecel]

Fuck. I should’ve made a poll to ask the forum whether they prefer the 4-day or the 6-day version.

 

[skinmaxxer]

No hypertrophy for your face

 

[coispet]

thanks for the samples bro

 

[Luxury]

thats kinda similar to what i do, good program

 

[YKZ]

This would lead to underdeveloped arms if used by a novice lifter which happens often with other strength and hypertrophy programs. Other than that the 4-day split would lead to an underdeveloped upper chest and arms. Good if you're only looking for strength and fine having a powerlifting physique.

 

[Bonesbonesbonesbone]

NO NO NO NO NO.!!!.... 5X5 PROGRAM ONLY.

In the 5x5 instead of doing squats every fucking workout do all OHP,BENCH AND DEADLIFT and do 2 isolations (mostly lateral raises and bicep curls) after the compounds.

 

[traveler]

mirin guide

 

[zharupodrugu]

4-5 times a week is enough. I just skip 6 times a week gymcel style split i've got shit to do.
Nordic Curl is at least intermediate level shit. I dont know how are u gonna do them weighted. Are u a monster?
I would switch bench press to incline bench/dips/leg elevated ring push ups. Just to hit upper chest too.
3 sets on biceps and triceps a week? Are u kidding? and so much legs volume instead?
Horizontal and vertical pulls only 1 a week.

Program - L

 

[thecel]

powerlifting physique

“powerlifting physique” is cope