Strength Training – High-Volume Classic Split (6 Days)

About the plan

10-week strength training plan in the classic bodybuilding split: chest and back, shoulders and arms, and legs and core, repeated twice a week with Sunday off. Each muscle group gets two sessions, and the second pass uses different angles and implements than the first — flat bench press on Monday and incline on Thursday, squat on Wednesday and deadlift on Saturday — so that the stimulus repeats without repeating the exercise. There are seven exercises per session in rep ranges from eight to twenty. Progression is by volume landmarks: the cycle opens with three sets per exercise, rises to four and then five up to the ceiling you can recover from, and deloads in weeks 4 and 8. The load goes up whenever the rep range is exceeded on all sets. Chest and back are trained on the same day on purpose, because alternating between pushing and pulling lets you sustain a volume that neither would tolerate on its own. It is the highest-volume plan in the catalog and requires six available days and recovery that is up to date.