12 WEEK TRAINING PROGRAM

6 DAY SPLIT
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This program is a 12-week, 6-day split, designed to increase strength and build muscle through programming and hypertrophy style
training systems. The bench, squat and deadlift (main lifts) sets are based off a percentage of your 1-rep max (1RM). *You should
know your 1-rep max for these lifts prior to starting the program. This is a high volume/high frequency program and may need to be
adjusted based off your experience and body’s ability to recover. The 12-week program will be broken down into 3 mesocycles with a
1-rep max test out at the end of the 12 weeks.
*Below is the template for each 4-week mesocycle based off your projected 1RM as you progress through the 3 phases.
*While you are not testing your true 1RM until after the 12 weeks, there will be 90% AMRAP testing once a mesocycle.

Mesocycle Main Lift Percentage Chart

WEEK 1 WEEK 2 WEEK 3 WEEK 4

Main Lifts: Main Lifts: Main Lifts: Main Lifts:

5 reps x 4 sets + AMRAP 3 reps x 4 sets Test Week (90% AMRAP) Speed Work
(As many reps as possible) (Use projected 1RM) (Short Rest/Explosive Power)

Set 1: 65% 1RM x 5 reps Set 1: 75% 1RM x 3 reps Set 1: 50% x 10 reps Set 1: 70% 1RM x 3 reps
Set 2: 70% 1RM x 5 reps Set 2: 80% 1RM x 3 reps Set 2: 60% x 5 reps Set 2: 70% 1RM x 3 reps
Set 3: 75% 1RM x 5 reps Set 3: 85% 1RM x 3 reps Set 3: 70% x 3 reps Set 3: 70% 1RM x 3 reps
Set 4: 80% 1RM x 5 reps Set 4: 90% 1RM x 3 reps Set 4: 80% x 1 rep Set 4: 70% 1RM x 3 reps
Set 5: 70% 1RM x 3 reps
Set 5: AMRAP - 70% 1RM Set 5: 85% x 1 rep
Set 6: 70% 1RM x 3 reps
Set 6: 90% x AMRAP Set 7: 70% 1RM x 3 reps
 12 Week - 6 Day Split
EACH MESOCYCLE TEMPLATE
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

OFF WEEK 1 (Main Lifts: 5 reps x 4 sets + AMRAP)

OFF WEEK 2 (Main Lifts: 3 reps x 4 sets)

OFF WEEK 3 (TEST Week with 10,5,3,1,1,AMRAP rep scheme)

OFF WEEK 4 (Speed work with 70% 1RM)

After each mesocycle you select a projected 1RM for the next 4 week cycle. This new 1RM will set your percentages for working sets leading
up to the next TESTING WEEK (Week 3).
 12 WEEK TRAINING PROGRAM
6 DAY SPLIT
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Chest/Tricep - Bench Focus

This workout consists of the respective weeks main lift (bench press) followed by volume/accessory exercises for chest/tricep development. A
generous amount of warm up exercises/sets should be performed prior to beginning the main lift program.

EXERCISE REPS SETS NOTES

Bench Press (Respective Weeks Training %) *Refer to the previous page for your % of 1RM programming for the mesocycle you are in.

Incline Dumbell Press 10-12 4

Cable Flys or Machine Fly 12-15 4

Floor Press 10-12 4

Overhead Tricep Extension 12-15 4 *Single arm dumbbell or cable.

Tricep Cable Pushdown 12-15 4 *Superset these two exercises.

Dips AMRAP 4
 12 WEEK TRAINING PROGRAM
6 DAY SPLIT
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Back/Bicep - Hypertrophy Focus

This workout is strictly a hypertrophy programmed workout with NO main lifts involved. It focuses on back and bicep development.

EXERCISE REPS SETS NOTES

Pull-Ups AMRAP 4 *Superset these two exercises.

Lat Pull Down 10-12 4

Dumbbell One Arm Row 10-12 4

Pendlay Row (Barbell) 10-12 4

Reverse Seated Lat Pull Down 12-15 4 *Sit on lat pull down turned away from weight stack, lighten weight and focus on lat contraction.

Dumbbell Curl 12-15 4

Preacher Curl 12-15 4 *Superset these two exercises.

Reverse EZ Bar Curl 12-15 4

 12 WEEK TRAINING PROGRAM
6 DAY SPLIT
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Legs- Squat Focus

This workout consists of the respective weeks main lift (squat) followed by volume/accessory exercises for leg development. A generous amount of
warm up exercises/sets should be performed prior to beginning the main lift program.

EXERCISE REPS SETS NOTES

Squat (Respective Weeks Training %) *Refer to the previous page for your % of 1RM programming for the mesocycle you are in.

Barbell or Dumbbell Lunge 10 each leg 4

Stiff Leg Deadlifts 10-12 4 Focus on hamstring contraction and squeeze glutes.

Hamstring Curl 10-12 4

Leg Extensions 10-12 4

Calf Raises 15-20 6

 12 WEEK TRAINING PROGRAM
6 DAY SPLIT
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Shoulders/Arms - Hypertrophy Focus

This workout is strictly a hypertrophy programmed workout with NO main lifts involved. It focuses on shoulders and arms development.

EXERCISE REPS SETS NOTES

Barbell Overhead Press 8-10 4 *Superset these three exercises.

Arnold Press 10-12 4

Seated Dumbell Press 10-12 4

Side Lateral Raises 12-15 4 *Superset these two exercises.

Front Plate Raises 12-15 4

Facepulls (cable rope attachment) 15-20 4

Dumbbell Shrugs 12-15 4

Barbell Curls 12-15 6 *Superset these two exercises.

Close Grip Bench Press 12-15 6

 12 WEEK TRAINING PROGRAM
6 DAY SPLIT
www.nickbarefitness.com

Back/Chest- Deadlift Focus

This workout consists of the respective weeks main lift (deadlift) followed by volume/accessory exercises for back and chest development. A
generous amount of warm up exercises/sets should be performed prior to beginning the main lift program.

EXERCISE REPS SETS NOTES

Deadlift (Respective Weeks Training %) *Refer to the previous page for your % of 1RM programming for the mesocycle you are in.

Low Cable Rows 10-12 4

Pull-Ups AMRAP 4

Dumbbell Chest Press 8-10 4

Incline Barbell Press 10-12 4

Dumbbell Incline Fly 12-15 4

 12 WEEK TRAINING PROGRAM
6 DAY SPLIT
www.nickbarefitness.com

Legs - Hypertrophy Focus

This workout is strictly a hypertrophy programmed workout with NO main lifts involved. It focuses on leg development.

EXERCISE REPS SETS NOTES

Front Squats 8-10 4

Jefferson Squats 12-15 4

Leg Extension 10-12 4

Leg Extension (one-leg) 8-10 4 *Superset these two exercises.

Leg Extension 8-10 4

Barbell Hip Thrust 10-12 4

Leg Press (one-leg) 10-12 4

Calf Raises 15-20 6