6 day split planning

[JahB]

Hey guys, I'm 19, 5'9 and I weigh 167 pounds. I recently have been lacking in progress with my split and I would like to do an upper-lower 3 times a week. Monday, Wednesday, Friday upper, Tuesday Thursday Saturday lower. I recover well and respond to frequent training. My question is, how would you guys plan the workouts for each day? Same workouts different reps? Heavy light? Please give me a detailed answer to help me out, thank you!

[Gloopo]

Thats to much volume and not enough rest. If you can handle 6 day split, you are not working out hard enough.. 4 day split max. Consume more calories to promote growth.

Btw, i didnt see what you are trying to accomplish in the gym. That will dictate how you work out.

And last, i recommend you learn about progress. I dont hear very many people talk about it. But i live by it. PRs every week.

[JahB]

I have done programs like 5/3/1 I understand the progress aspect, I'm going for aesthetics

[Gloopo]

No disrespect.. But i dont think you really understand what i mean. Cause if u did, you wouldnt be "lacking in progress"

[JahB]

I assumed you meant linear progression, building then deload ect. Do you have anything that will explain what you mean so I can learn more?

[Gloopo]

Progression is a way of thinking.. Not per say a routine.

[Proximal]

You know, I'm going the same route - 6 day split. Been talking to more and more guys @ the gym, very large/quality muscle, a couple compete, and they don't care for the one day per week per body part philosophy. It just confirms what my gut tells me to do.

I personally like shoulders & back together, because I've really been focusing on rear delts. It makes for a longer workout, but I will also do biceps this day as well (occasionally I will do a 2 a day workout because of this combo). The legs and for me cardio, the next day. Then my chest & triceps really like being worked together. Then a day of rest.

[600@50]

Almost any workout schedule will work for awhile. Hitting a bodypart once, twice or three times a week will produce gains. Some guys have made great gains on 5 or 6 days straight. There's nothing wrong with doing any routine for a time. The key is to know when to change things up before you get to the lack of progress phase or before an injury.

[hellomycognomen]

What you are describing is called a Daily Undulating Periodization program.

One day is devoted to hypertrophy, another to strength training, and a third day for power training.

It was developed by Mike Zourdos, PhD. Lane Norton, PhD is a big fan of this program.

-Cheers