Advanced 6-Day Light/Heavy Split
Daily Undulating Periodization for maximum gains
Advanced
6 Days/Week
60-80 min/session
Program Highlights
Advanced 6-Day Light/Heavy DUP Program
Daily Undulating Periodization for elite results
12 Weeks
Program Duration
6x Weekly
Training Frequency
60-80 Min
Session Length
Advanced
Difficulty Level
What Makes This Program Effective
- Daily Undulating Periodization strategy for continuous gains
- Alternating light and heavy days prevents overtraining
- Maximum training frequency (6 days) for advanced lifters
- Elite-level muscle and strength gains
Perfect For You If
- You are an experienced advanced lifter
- You can train 6 days per week consistently
- You understand DUP training principles
- You want maximum results from your training
Training Schedule
This advanced 6-day program utilizes Daily Undulating Periodization (DUP) by alternating between light and heavy training days. Train chest/shoulders twice (light and heavy), back twice (heavy and light), legs twice (light and heavy), plus dedicated arm work. This approach optimizes recovery while maximizing training frequency.
Weekly Split (7 Training Days)
- Monday: Chest & Shoulders (Light)
- Tuesday: Back (Heavy)
- Wednesday: Legs (Light)
- Thursday: Chest & Shoulders (Heavy)
- Friday: Back (Light)
- Saturday: Arms & Abs (Light)
- Sunday: Legs (Heavy)
Monday – Chest & Shoulders (Light)
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Incline Dumbbell Press | 3 | 10 | 90s | Focus on form, control the movement, full ROM |
| Flat Bench Press | 3 | 15-8 | 90s | Retract scapula, arch back, press through chest |
| Dumbbell Chest Flyes | 3 | 20 | 60s | Focus on form, control the movement, full ROM |
| Reverse Pec Deck | 3 | 20 | 60s | Focus on form, control the movement, full ROM |
| Seated Dumbbell Lateral Raises | 4 | 20-6 | 45s | Slight bend in elbows, raise to shoulder height |
| Overhead Barbell Press | 4 | 8 | 90s | Focus on form, control the movement, full ROM |
| Smith Machine Incline Press | 3 | 12 | 90s | Focus on form, control the movement, full ROM |
Tuesday – Back (Heavy)
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Pull-ups | 3 | 8 | 90s | Dead hang, pull chest to bar, controlled descent |
| Wide-Grip Lat Pulldown | 3 | 12 | 60s | Focus on form, control the movement, full ROM |
| Single-Arm Dumbbell Row | 4 | 8 | 90s | One or both arms, control weight, full contraction |
| Dumbbell Pullover | 3 | 12 | 60s | Focus on form, control the movement, full ROM |
| Shrugs | 4 | 20-6 | 60s | Focus on form, control the movement, full ROM |
Wednesday – Legs (Light)
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Leg Extension | 4 | 20-6 | 60s | Slow extension, pause at top, controlled descent |
| Leg Press | 4 | 20-6 | 90s | Full ROM, feet shoulder-width, controlled descent |
| Lying Hamstring Curl | 4 | 8 | 60s | Focus on form, control the movement, full ROM |
| Stiff-Leg Deadlift | 3 | 12 | 90s | Hinge at hips, neutral spine, drive through floor |
| Calf Extension | 4 | 15 | 45s | Focus on form, control the movement, full ROM |
Thursday – Chest & Shoulders (Heavy)
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Decline Bench Press | 5 | 5 | 120s | Lower chest activation, full ROM, squeeze at top |
| Dumbbell Bench Press | 3 | 8 | 90s | Elbows at 45°, full stretch, press and squeeze |
| Push-ups with Stretch | 3 | AMRAP | 90s | Straight body line, elbows at 45°, full ROM |
| Pec Deck | 3 | 12 | 60s | Focus on form, control the movement, full ROM |
| Dumbbell Lateral Raises | 3 | 12 | 45s | Slight bend in elbows, raise to shoulder height |
| Rear Delt Flyes | 3 | 8-20 | 45s | Focus on form, control the movement, full ROM |
Friday – Back (Light)
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Lat Pulldown Warm-up | 3 | 15 | 60s | Focus on form, control the movement, full ROM |
| Reverse-Grip Pull-ups | 4 | 8 | 90s | Dead hang, pull chest to bar, controlled descent |
| Single-Arm Dumbbell Row | 4 | 20-6 | 60s | One or both arms, control weight, full contraction |
| Seated Cable Row | 3 | 12 | 60s | Sit tall, pull to sternum, squeeze shoulder blades |
| Dumbbell Row on Bench | 3 | 12 | 60s | One or both arms, control weight, full contraction |
Saturday – Arms & Abs (Light)
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Dumbbell Bicep Curl + Tricep Pushdown (superset) | 4 | 12 | 60s | Elbows fixed, curl to shoulders, squeeze at top |
| Barbell Bicep Curl | 3 | 8-20 | 60s | Elbows fixed, curl to shoulders, squeeze at top |
| Overhead Tricep Extension | 3 | 8-20 | 60s | Elbows forward, stretch and contract, control |
| Hammer Curl + OH Tricep Extension (superset) | 4 | 8 | 60s | Neutral grip, forearm activation, no swinging |
| Abs Circuit | 3 | 12 | 45s | Focus on form, control the movement, full ROM |
Sunday – Legs (Heavy)
| Exercise | Sets | Reps | Rest | Focus Notes |
|---|---|---|---|---|
| Seated Hamstring Curl | 4 | 8 | 90s | Focus on form, control the movement, full ROM |
| Hack Squat | 3 | 8-20 | 120s | Chest up, break at hips, drive through heels |
| Walking Lunges | 4 | 12 | 90s | Step forward, knee at 90°, drive through front heel |
| Goblet Squat | 4 | 8 | 90s | Hold dumbbell at chest, maintain upright posture |
| Leg Extension | 3 | 12 | 60s | Slow extension, pause at top, controlled descent |
| Calf Extension | 4 | 15 | 45s | Focus on form, control the movement, full ROM |
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