Ryan Dengler

6-Day Training Split

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The 6-day training split is a good combination of powerlifting and bodybuilding where you'll typically begin each workout with a powerlifting movement followed by more bodybuilding style movements. This is meant to be my highest frequency and volume split that will get you in the gym almost every day of the week. This will be difficult no doubt, but you'll be able to build up significantly more training volume and fatigue as you run it, potentially leading to greater muscular gains. You should prioritize your 1 off day per week and really take the time to rest up and recover before another 6 day training week. I normally take my rest day on Sunday, however do whatever suits your schedule best. This training split will be based on antagonist or opposing muscle groups, so you'll be hitting back and triceps together and chest and biceps together. This style of training is highly effective and is actually one of my favorite training splits to run.

Workouts

Day 1 BACK & TRICEP #1
Day 1 BACK & TRICEP #1
5.0
10
Day 2 CHEST & BICEP #1
Day 2 CHEST & BICEP #1
5.0
6
Day 3 LEG & SHOULDER #1
Day 3 LEG & SHOULDER #1
5.0
7
Day 4 BACK & TRICEP #2
Day 4 BACK & TRICEP #2
5.0
6
Day 5 CHEST & BICEP #2
Day 5 CHEST & BICEP #2
5.0
4
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About Ryan Dengler

Online personal trainer

What’s up guys, my name is Ryan Dengler! I’m currently a student at The Ohio State University and have been working out for over 7 years consistently now. I started out as a football, basketball, and baseball athlete and transitioned more specifically into powerlifting and bodybuilding after high school. I became a certified personal trainer when I was 18 years old and have trained hundreds of clients online since that time. I started up a fitness YouTube channel when I was 14 years old in order to help and inspire as many people as I could possibly reach. Since then, my YouTube has grown to nearly 150k subscribers and I put out new YouTube videos 1-2 times per week. I want to help all of you guys to become the best versions of yourselves, whether that’s in strength, hypertrophy, athletics, etc, so let’s get to work and start pushing ourselves towards progressing every single day!

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