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:

  1. Warm-Up (5 min) – Prepares your joints, muscles, and nervous system.
  2. Strength/Hypertrophy Block (25–30 min) – Focused on progressive overload for maximum muscle growth.
  3. Accessory & Isolation Work (10–15 min) – Builds balance, detail, and arms.
  4. Core & Conditioning (5–10 min) – Strips fat while sculpting visible abs.
  5. Finisher / Pump (optional) – Pushes intensity and metabolic burn.
  6. 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

  1. Bench Press – 4×5
  2. Overhead Press – 4×6
  3. Weighted Dips – 3×6–8

3. Accessory Block (10 min) – Rest 60 sec between sets

  1. Incline Dumbbell Press – 3×8
  2. Lateral Raises – 3×12–15

4. Core (5 min) – Rest 30 sec between sets

  1. 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

  1. Back Squat – 4×6
  2. Romanian Deadlift – 4×8
  3. Bulgarian Split Squat – 3×8/leg

3. Accessory Block (10 min) – Rest 60 sec between sets

  1. Hip Thrust – 3×10–12
  2. 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

  1. Incline Dumbbell Press – 4×8–10
  2. Seated Overhead DB Press – 3×8–10
  3. Pec Fly (machine or DBs) – 3×12–15

3. Accessory Block (10 min) – Rest 60 sec between sets

  1. Lateral Raises – 3×15–20
  2. 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

  1. Weighted Pull-Ups – 4×6–10
  2. Barbell or Dumbbell Row – 4×8–10
  3. Lat Pulldown – 3×10–12

3. Accessory Block (10 min) – Rest 60 sec between sets

  1. Reverse Fly – 3×12–15
  2. Shrugs – 3×12–15

4. Arms Focus B (8 min) – Rest 45 sec between sets

  1. Incline Dumbbell Curl – 3×10–12
  2. 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

  1. Front Squat – 4×8–10
  2. Deadlift (moderate) – 3×5
  3. Leg Press – 3×12

3. Accessory Block (10 min) – Rest 60 sec between sets

  1. Hip Abduction – 3×15–20
  2. Glute Ham Raise or Nordic Curl – 3×8
  3. Calf Raises – 3×15–20

4. Core Circuit (10 min) – Repeat ×3 rounds (45 sec work / 15 sec rest)

  1. Hanging Knee Raises
  2. Russian Twists (with med ball)
  3. 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

  1. Barbell or EZ-Bar Curl – 4×8–10 (progressively overload)
  2. Incline Dumbbell Curl – 3×10–12 (slow eccentric)
  3. Cable Rope Hammer Curl – 3×12–15

3. Triceps Block (15 min) – Rest 60 sec between sets

  1. Close-Grip Bench Press – 4×6–8
  2. Cable Rope Pushdowns – 3×10–12
  3. Overhead EZ-Bar Triceps Extension (seated or standing) – 3×10–12

4. Forearms & Grip (8 min) – Rest 45 sec between sets

  1. Reverse EZ-Bar Curl – 3×12–15
  2. Wrist Roller (barbell or rope style) – 3×1 round each direction

5. Finisher (10 min) – Arms Giant Set (minimal rest, repeat ×2–3 rounds)

  1. Machine Preacher Curl – 12 reps
  2. Dumbbell Kickbacks – 12 reps
  3. Cable Reverse Curl – 12 reps
  4. 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

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