This is a structured 6-day progressive training blueprint designed to transform a skinny-fat physique into a lean, muscular body with visible six-pack abs in 90 days.
Each session is capped at 60 minutes and follows a clear flow:
- Warm-Up (5 min) – Prepares your joints, muscles, and nervous system.
- Strength/Hypertrophy Block (25–30 min) – Focused on progressive overload for maximum muscle growth.
- Accessory & Isolation Work (10–15 min) – Builds balance, detail, and arms.
- Core & Conditioning (5–10 min) – Strips fat while sculpting visible abs.
- Finisher / Pump (optional) – Pushes intensity and metabolic burn.
- Cool-Down (5 min) – Improves recovery and flexibility.
The split is designed as follows:
- Day 1: Upper Body Strength (Chest, Shoulders, Triceps)
- Day 2: Lower Body Strength (Quads, Glutes, Hamstrings)
- Day 3: Push Hypertrophy + Arms A
- Day 4: Pull Hypertrophy + Arms B
- Day 5: Lower Body Hypertrophy + Abs
- Day 6: Arms Specialization
By combining progressive overload, core integration, and fat-burning finishers, this program ensures steady strength gains, muscle growth, and fat loss — leading to a leaner waistline, broader chest/shoulders, stronger arms, and visible abs within 12 weeks.
🏋️ Day 1 – Upper Body Strength (Chest, Shoulders, Triceps)
Total Duration: ~60 min
1. Warm-Up (5 min)
- Band pull-aparts ×15
- Arm circles ×20 each direction
- Push-ups ×15
- Light DB bench press ×12
2. Strength Block (25 min) – Rest 90 sec between sets
- Bench Press – 4×5
- Overhead Press – 4×6
- Weighted Dips – 3×6–8
3. Accessory Block (10 min) – Rest 60 sec between sets
- Incline Dumbbell Press – 3×8
- Lateral Raises – 3×12–15
4. Core (5 min) – Rest 30 sec between sets
- Hanging Leg Raises – 3×12–15
5. Finisher (8 min)
- Push-Up Sprint Ladder (1 min work / 30 sec rest × 4 rounds)
6. Cool-Down (5 min)
- Chest doorway stretch – 30 sec/side
- Shoulder stretch – 30 sec/side
- Overhead triceps stretch – 30 sec/arm
🦵 Day 2 – Lower Body Strength (Quads, Glutes, Hamstrings)
Total Duration: ~60 min
1. Warm-Up (5 min)
- Glute bridges ×12
- Bodyweight squats ×15
- Hip openers ×6/side
- Leg swings ×10/leg
2. Strength Block (25 min) – Rest 90 sec between sets
- Back Squat – 4×6
- Romanian Deadlift – 4×8
- Bulgarian Split Squat – 3×8/leg
3. Accessory Block (10 min) – Rest 60 sec between sets
- Hip Thrust – 3×10–12
- Calf Raises – 3×15–20
4. Core (5 min)
- Ab Wheel Rollouts – 3×10
5. Finisher (8 min)
- Sled Push or Hill Sprint – 6 rounds × 20 sec (rest 40 sec)
6. Cool-Down (5 min)
- Quad stretch – 30 sec/leg
- Hamstring stretch – 30 sec/leg
- Glute stretch – 30 sec/leg
🔥 Day 3 – Push Hypertrophy + Arms A
Total Duration: ~60 min
1. Warm-Up (5 min)
- Light cardio (bike/rower) ×2 min
- Shoulder dislocates ×12
- Incline DB press warm-up ×12
- Band pull-aparts ×15
2. Hypertrophy Block (25 min) – Rest 75 sec between sets
- Incline Dumbbell Press – 4×8–10
- Seated Overhead DB Press – 3×8–10
- Pec Fly (machine or DBs) – 3×12–15
3. Accessory Block (10 min) – Rest 60 sec between sets
- Lateral Raises – 3×15–20
- Weighted Dips – 3×6–10
4. Arms Focus A (8 min)
- EZ-Bar Curl – 3×10–12 (rest 45 sec)
5. Core (5 min)
- Plank with Shoulder Taps – 3×20 taps (rest 30 sec)
6. Cool-Down (5 min)
- Chest stretch – 30 sec
- Biceps stretch – 30 sec/arm
- Overhead shoulder stretch – 30 sec/arm
🏹 Day 4 – Pull Hypertrophy + Arms B
Total Duration: ~60 min
1. Warm-Up (5 min)
- 2 min rower
- Band pull-aparts ×15
- Face pulls ×12
- Dead hang from pull-up bar – 20 sec
2. Hypertrophy Block (25 min) – Rest 75 sec between sets
- Weighted Pull-Ups – 4×6–10
- Barbell or Dumbbell Row – 4×8–10
- Lat Pulldown – 3×10–12
3. Accessory Block (10 min) – Rest 60 sec between sets
- Reverse Fly – 3×12–15
- Shrugs – 3×12–15
4. Arms Focus B (8 min) – Rest 45 sec between sets
- Incline Dumbbell Curl – 3×10–12
- Hammer Curl – 3×12–15
5. Core (5 min)
- Pallof Press – 3×12/side
6. Cool-Down (5 min)
- Lat stretch – 30 sec/side
- Rear delt stretch – 30 sec
- Neck/trap stretch – 20 sec/side
🧱 Day 5 – Lower Body Hypertrophy + Abs
Total Duration: ~60 min
1. Warm-Up (5 min)
- Walking lunges ×10/leg
- Hip openers ×6/side
- Bodyweight squats ×15
- Glute bridges ×12
2. Hypertrophy Block (25 min) – Rest 75 sec between sets
- Front Squat – 4×8–10
- Deadlift (moderate) – 3×5
- Leg Press – 3×12
3. Accessory Block (10 min) – Rest 60 sec between sets
- Hip Abduction – 3×15–20
- Glute Ham Raise or Nordic Curl – 3×8
- Calf Raises – 3×15–20
4. Core Circuit (10 min) – Repeat ×3 rounds (45 sec work / 15 sec rest)
- Hanging Knee Raises
- Russian Twists (with med ball)
- Plank
5. Cool-Down (5 min)
- Seated hamstring stretch – 30 sec
- Quad stretch – 30 sec/leg
- Pigeon pose (glute stretch) – 30 sec/leg
💪 Day 6 – Arms Specialization
Total Duration: ~60 min
1. Warm-Up (5 min)
- Arm circles ×20 each direction
- Band shoulder dislocates ×12
- Push-ups ×15
- Light EZ bar curls ×15
2. Biceps Block (15 min) – Rest 60 sec between sets
- Barbell or EZ-Bar Curl – 4×8–10 (progressively overload)
- Incline Dumbbell Curl – 3×10–12 (slow eccentric)
- Cable Rope Hammer Curl – 3×12–15
3. Triceps Block (15 min) – Rest 60 sec between sets
- Close-Grip Bench Press – 4×6–8
- Cable Rope Pushdowns – 3×10–12
- Overhead EZ-Bar Triceps Extension (seated or standing) – 3×10–12
4. Forearms & Grip (8 min) – Rest 45 sec between sets
- Reverse EZ-Bar Curl – 3×12–15
- Wrist Roller (barbell or rope style) – 3×1 round each direction
5. Finisher (10 min) – Arms Giant Set (minimal rest, repeat ×2–3 rounds)
- Machine Preacher Curl – 12 reps
- Dumbbell Kickbacks – 12 reps
- Cable Reverse Curl – 12 reps
- Diamond Push-Ups (to failure)
6. Cool-Down (5 min)
- Overhead triceps stretch – 30 sec/arm
- Biceps wall stretch – 30 sec/arm
- Wrist flexor/extensor stretch – 30 sec each
- Neck/shoulder rolls – 30 sec
Leave a Reply