Your First Proper Six-Day Bodybuilding Training Program

By Scott Abel

Gain muscle, and take your training to the next level!

If you're trying to build muscle and sculpt a physique, you know that you need more volume than you did when you first started, but the trick is adding that volume intelligently -- otherwise it's just "junk" volume.

So, what do you do? 

This six-day bodybuilding training program is designed specifically to help trainees "graduate" to a full, proper 6-day program. 

This book is for: 

● Trainees who have never tried a 6-day bodybuilding program before. 
● Trainees who have tried a 6-day program, but found it was too much and they couldn't recover. 
● Trainees who haven't been getting the results from their current programs. 
● Personal trainers who don't want to give their clients cookie cutter programs. 
● Anyone who wants to expand their knowledge of program design. 
 

About the Training Program

The program in this book is a 15-week program, comprised of three 5-week cycles. It uses the famous 5X5 rep scheme, but balances that with 1) hypertrophy-focused work and higher rep schemes, and 2) weeks of active recovery built right into the program. 

The book contains two versions of the program: the regular version, and an "advanced" version you can return to later on. 

(There are instructions in the book for using the program "as-is," and what to do before moving on to the advanced version of it.) 

Is this program just for bodybuilders? 

No. 

Anyone can do the program; you don't need to be interested in the stage to get a lot out of it. 

Is this for natural trainees? 

Yes, all my programs are. 

Is it for men or women? 

Both. The program will work for men and women; it is designed for those who want to sculpt a better physique. 

Who is this program not for? 

Someone who doesn't have six days per week to train. Put another way, the answer to "Well, can I do this program, but only do it three days a week?" is "NO." This is a six-day program. The recovery time, the density of training, and so on, only work when you do the program as written. 

Also, if your goal is to "get strong," or increase your 1 rep max, this program is quite possibly for you. You will get stronger on the program, but that's really not its primary goal. Depending on the trainee, the program might be what a strength-focused trainee needs, just in terms of changing it up, but that's not guaranteed. 

Again: it's for those who want a balanced, aesthetically pleasing physique. 

How do I know I'm ready for this program? 

Briefly, you should have some experience training four days per week or five days per week. For example, don't jump straight from a 2x/week program like "Starting Strength" into this one. But you canjump from most traditional bodybuilding split programs into this one. 
 

Buy your copy of Your First Proper Six-Day Bodybuilding Training Program now and get more out of your training.

• Language: English
• Publisher: Scott Abel
• Release date: Jun 23, 2016
• ISBN: 9781533739940

Book preview

SCOTT ABEL

Edited by Perry Mykleby

TABLE OF CONTENTS

Introduction

Chapter 1. On Adding Volume

Chapter 2. Program Overview

Frequently Asked Questions

THE PROGRAM

Special Note

Rules of Application and Tweaks

Day 1. Push/Pull

Day 2. Lower Body

Day 3. Arms

Day 4. Chest/Back

Day 5. Legs/Shoulders

Day 6. Arms/Kinetic Chain Infusion

Day 7. Rest!

Conclusion

Free Resources

Other Books by Scott Abel

Other Training Programs

INTRODUCTION

I was stuck. My training was stagnant.

I was working out five days per week, doing one body part per day, which was all the rage when I began bodybuilding.

But I got to a point where the progress just wasn’t coming anymore. I was training just as hard as anyone else, if not harder, but I just had that horrible feeling of stagnation.

I could feel my lack of progress. (You already know that internal cues are extremely important for innervation training if you’ve read my work.)

At the time I was no expert, nor did I understand training principles like I do now. Yet my instincts told me something had to change.

I knew volume was important, so I wanted to try moving from training five days per week to training six days per week. Everyone I talked to assured me that I’d be over-training, especially considering how hard I worked out.

Well, screw them, I thought. I was going to try it anyway.

My First Six-Day Program

I tried that first six-day program for a while.

I’d love to say it was an incredible success, and that it was the program I am sharing you with now.

However, that’s not what happened.

The first six-day program I tried was a total bust.

The exercise combinations were all wrong. The tactics I was trying, like forced reps, negatives, and extended sets, were way too much for me when I was training six out of seven, and even moreso when doing it for the first time! On top of all that, I never even nailed down a solid, consistent plan for my rep schemes. I would experiment.  I would go into the gym and train low reps if I felt like it. Hey, why not higher reps?  Sure! Or why not both in one workout? My so-called program was all over the place.

(Does this sound familiar?)

The only thing that was orderly about it was how I organized the training days around body parts. But that is kindergarten stuff. That level of planning isn’t enough to make a program work.

After training that way for awhile, it wasn’t long before I went back to a five-day program and stayed with it for a long time, before I ever tried to move up to a six-day program again. That delay was also a mistake, in hindsight.

Here is the lesson I didn’t learn as early as I wish I had:

You can train six days per week, and you can do it without over-training. But you have to do it right, and you have to follow a coherent, planned training program.

If you are going to work out six days per week, then proper programming is essential—at least if you want to see any results from the investment of time and energy this kind of training demands.

My Own Paradigm Blindness

As I began learning more and more about exercise science, and the art of program design, I got confident enough to try a six-day program again, and this time it actually was a real program, rather than just a collection of exercises thrown together.

The program was fun and I got okay results, but it was still missing something. I was applying paradigm blindness and bias to my training.

Here’s why: I first began my training in a powerlifting gym, and I followed what everyone else was doing there, more or less. I didn’t get very strong, and I certainly didn’t get much muscle development, which was the whole point.

Eventually I abandoned that kind of training.  For a long time, as I began seeing real progress with more traditional bodybuilding training (body part splits, higher reps, etc.), I saw no value at all in lower reps. It’s because I was all black and white about things.

I’d been making good progress with more traditional bodybuilding training, focusing on my body parts rather than just benching, squatting, and deadlifting for low reps. Put simply, I had gotten far more results by switching to a body part split, and by focusing on higher reps schemes. So I thought that was always the answer, 100% of the time. But as every trainee finds out, sooner or later, you always get to a point of diminishing returns when you stick to one single style of