Big 6, 2 workout split

Workout 1
Barbell Squats
OHP
Weighted Chins
Biceps (optional)

Workout 2
Deadlift
Barbell Bench Press
Pendlay Rows
Triceps (optional)

Lift 3 days per week (ie – M, W, F), alternating the two workouts. For example:

Week 1
Mon		Tue		Wed		Thu		Fri		S/S
Squats OHP Chins		off		Deads Bench Press Pendlay Rows		off		Squats OHP Chins		off

Week 2
Mon		Tue		Wed		Thu		Fri		S/S
Deads Bench Press Pendlay Rows		off		Squats OHP Chins		off		Deads Bench Press Pendlay Rows		off

Exercise Details:

Squats:
2-3 sets of 5-7 reps, reverse pyramid style
Rest 3 mins between working sets
4-5 warm-up sets (10, 5, 2, 1 reps)

Bench Press:
2-3 sets of 5-7 reps, reverse pyramid style
Rest 2-3 mins between working sets
4-5 warm-up sets (8, 4, 2, 1 reps)

Standing Overhead Press (OHP):
2-3 sets of 5-7 reps, reverse pyramid style.
Rest 2-3 mins between working sets
4-5 warm-up sets (8, 4, 2, 1 reps)

Deadlift:
2-3 sets of 4-6 reps, reverse pyramid style.
Rest 3 mins between working sets
4-5 warm-up sets (8, 4, 2, 1 reps)

Chins:
2-3 sets of 4-6 reps, reverse pyramid style.
Rest 3 mins between working sets
1 warmup set with body weight

Biceps (optional):
Fat Bar  or Hammer Curls: 1-2 sets of 8-10 reps
Rest 90-120 sec between working sets
1 warm-up set

Triceps (optional):
Dips or push downs: 2-3 sets of 6-8 reps reverse pyramid style.
Rest 90-120 sec between working sets
1 warm-up set

Alternate Schedule, focusing on Chin-ups (increasing max reps):

Week 1
Mon		Tue		Wed		Thu		Fri		Sat
Squats OHP		Chins		Deads Bench Press Pendlay Rows		Chins		Squats OHP		Chins

Week 2
Mon		Tue		Wed		Thu		Fri		Sat
Deads Bench Press Pendlay Rows		Chins		Squats OHP		Chins		Deads Bench Press Pendlay Rows		Chins

Exercise details remain the same, except for chins.

Chins:
Weeks 1 & 2 – Perform 50% of your current Max (M) for 6 sets split throughout the day, then perform 1 set of ~75%(M). 3 x per week
Week 3 –  Perform 60% of your current Max (M) for 7 sets, split throughout the day followed by 1 set of 90%(M). 2 x per week. Take 3 days off and retest Max
Week 4 & 5 – same as weeks 1 & 2, but using new max
Week 6 – same as week 3, but using new max

Workouts

Mon		Tue		Wed		Thu		Fri		Sat
Squats OHP		Chins Hip Exercises		Bench Press Pendlay Rows		Chins Hip Exercises		Deads Biceps Triceps		Chins Hip Exercises

Exercise Details

Squats:
2-3 sets of 5-7 reps, reverse pyramid style
Rest 3 mins between working sets
4-5 warm-up sets (10, 5, 2, 1 reps)

Bench Press:
2-3 sets of 5-7 reps, reverse pyramid style
Rest 2-3 mins between working sets
4-5 warm-up sets (8, 4, 2, 1 reps)

Standing Overhead Press (OHP):
2-3 sets of 5-7 reps, reverse pyramid style.
Rest 2-3 mins between working sets
4-5 warm-up sets (8, 4, 2, 1 reps)

Deadlift:
2-3 sets of 4-6 reps, reverse pyramid style.
Rest 3 mins between working sets
4-5 warm-up sets (8, 4, 2, 1 reps)

Chins:
Weeks 1 & 2 – Perform 50% of your current Max (M) for 6 sets split throughout the day, then perform 1 set of ~75%(M). 3 x per week
Week 3 –  Perform 60% of your current Max (M) for 7 sets, split throughout the day followed by 1 set of 90%(M). 2 x per week. Take 3 days off and retest Max
Week 4 & 5 – same as weeks 1 & 2, but using new max
Week 6 – same as week 3, but using new max

Biceps (optional):
Fat Bar  or Hammer Curls: 1-2 sets of 8-10 reps
Rest 90-120 sec between working sets
1 warm-up set

Triceps (optional):
Dips or push downs: 2-3 sets of 6-8 reps reverse pyramid style.
Rest 90-120 sec between working sets
1 warm-up set

Alternate workout schedule, if shoulders are sore Wednesday from Monday OHPs:

Mon		Tue		Wed		Thu		Fri		Sat
Squats Biceps		Chins		Bench Press Pendlay Rows Triceps		Chins		Deads OHP		Chins