6 Day Workout Split: Programming Options for Optimal Gains (2026)
A 6-day workout split is an approach where you do six weekly training sessions and rest only one day. The high-frequency program offers numerous benefits but also some drawbacks. Read
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Philip Stefanov
I'm Philip, I'm a certified personal trainer and strength training coach with a passion for writing! I write about optimizing the performance of strength training and hypertrophy to thousands of readers around the world, focusing primarily on sharing research based and scientific learnings. I'm the founder and Head Coach of Thinking Lifter, where we coach athletes to become the best version of themselves. When I'm not writing, you can find me training for weightlifting competitions!
Get in touch with me at [email protected] or reach out to me on Twitter @hevyapp
Blogs
2 Day Workout Split Workout – The Complete Guide (2026)
What is a 2-day Split? A 2-day split is a training schedule where you perform two weekly workouts. The most common split options are full-body and upper/lower. A full-body workout
7 Free Workout Plans for Every Fitness Level (With Examples)
Today, we’ll discuss workout plans: the different types, what makes for a good plan, how to pick one for yourself, and an overview of some examples. What to Consider When
One Punch Man Workout: Get Strong Like Saitama
Saitama, also known as One Punch Man, is a badass who can defeat even the most dangerous opponents with a single punch, hence his nickname. In case you’re wondering why
2 Effective Dumbbell Bicep Workouts (+12 Exercises)
Today, we are discussing the biceps: what they are, how they work, what exercises work this muscle group, and tips to get the most out of your training. What are
3 Barbell Back Workouts And 9 of The Best Exercises to Do
Today, we are discussing barbell training for the back: the pros and cons, effective exercises, workouts, tips to get better results, and more. The Benefits of Barbell Back Workouts If
3 Dumbbell Tricep Workouts (+9 Effective Exercises With How-to’s)
Introduction to Dumbbell Tricep Workouts When most people start going to the gym, their attention typically goes to the bicep – the most desired arm muscles. But if you want
2 Shoulder Dumbbell Workouts (+8 Must-Do Exercises)
Dumbbell Shoulder Workout Introduction The shoulder joint is among the most fascinating in the entire body. It offers a complete range of movement, which allows us to move our arms
2 Dumbbell Leg Workouts (And 8 Exercises to Start Doing)
Introduction to Dumbbell Leg Workouts Training legs isn’t everyone’s cup of tea – that’s a given. Yet, we have to do it. After all, we don’t want to be one
Dumbbell Chest Workouts (Gym & a Bench-less Option)
Introduction to Chest Dumbbell Workouts Regardless of your primary fitness goals, you want to develop your chest. After all, why wouldn’t you? Building it up makes your entire upper body
Exercises
Reverse Lunge: How-to, Tips, Variations, Mistakes
The Benefits of the Reverse Lunge Most people prefer forward lunges because they feel more natural and are easier to learn. But challenging yourself to master the reverse lunge will
Pendlay Row: How-to, Benefits, Variations, Mistakes & More
The Benefits of the Pendlay Row Pendlay rows are a popular and highly effective exercise that strengthens your back, midsection, shoulders, biceps, and grip. Named after American weightlifting coach Glenn
Plate Curls: How-to, Tips, Variations, Alternatives, Mistakes
The Benefits of Plate Curls Plate curls are an incredibly versatile but overlooked exercise for training your biceps with minimal equipment. Unlike most other activities, plate curls come in various
Muscle Up: How-to, Progression, Variations, Mistakes
The Benefits of the Muscle Up Muscle ups are arguably one of the coolest-looking and most impressive calisthenics exercises. The movement is relatively straightforward, but performing it requires tremendous upper
Frog Jumps: How-to, Tips, Variations, Mistakes & More
The Benefits of Frog Jumps The frog jump is a simple plyometric exercise that develops lower body musculature, strength, and power. As its name suggests, the movement is about hopping
Pull Up: How-to, Progression, Variations & Mistakes
The Benefits of the Pull-Up Pull-ups are one of the most effective bodyweight exercises to strengthen the back, biceps, grip, and core. A notable benefit of pull-ups is their impressive