
Best 6 day training splits
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Episode Summary:
In Episode 1 of this multi-part series on training splits, Coach Harry breaks down the top 3 best 6-day training splits—perfect for maximizing muscle growth and recovery. Whether you're focused on arms, want to avoid leg-day fatigue, or just want to build a well-rounded physique, there's a split for you. He covers the science behind frequency, volume, and recovery and offers detailed programming advice you can start applying right away.
Key Takeaways:
🏋️♂️ Top 3 Six-Day Splits:
- Upper / Lower High Frequency
- Train each muscle 3x/week
- Low volume per session (2 sets per muscle)
- Great for advanced lifters focused on strength
- Push / Pull / Legs
- Classic and balanced
- Train each muscle 2x/week with full recovery
- Prioritize weak points by placing them first in your session
- Signature Split (Harry’s Pick)
- Day 1: Back + Hamstrings
- Day 2: Chest + Arms
- Day 3: Quads + Delts + Calves
- Splits leg volume for better recovery and allows for great arm focus
✅ Stick to one split for 12 weeks and focus on progressive overload
Call to Action:
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