Radar chart showing Muscle, Strength, Burn, and Grind ratings for the Savage Split 6-day workout program.

Weekly Structure

Day
Exercise
Target
MonPush 1Upper Chest + Shoulder Press Dominant
TuePull 1Vertical Pull Dominant (Lat-Focused)
WedLegs 1Quad Dominant
ThuPush 2Mid/Lower Chest + Triceps Isolation
FriPull 2Row-Heavy + Traps + Rear Delts + Biceps
SatLegs 2Hamstrings + Glutes + Calves
Sun
Rest
Recharge. Come back stronger.
Build full-body muscle with a structured PPL split. Grow fast, recover tight, and stay consistent.
If you stick with it — you grow. Simple.

Who It’s For

You care about your progress, you train more days than you skip, and you’re not scared of volume. This split matches that mindset... and yeah, you might need gym equipment.

Push 1 : Upper Chest + Shoulder Press Dominant

Exercise
Sets
Reps
Focus
Rest
Incline Barbell Press
4
6 - 8
Upper chest tension
90-120 sec
Dumbbell Seated Overhead Press
4
8 - 10
Controlled push
60 sec
Dumbbell Incline Flyes (25-35°)
3
10 - 12
Full chest stretch
60 sec
Lateral Raises
3
12 - 15
Shoulder width
30 sec
Overhead Tri Extension
3
10 - 12
Long head triceps
45 sec
Rope Pushdowns
3
12 - 15
Full lockout burn
30 sec
View Exercise Images ▼
Illustration of push day exercises including incline press, dumbbell press, overhead press, lateral raises, and rope pushdowns
Expect 45–60 minutes total.
‍Starts heavy with incline and overhead work to load your upper chest and shoulders, then tapers into detail work for shape and burn. Simple, effective, no wasted reps.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Pull 1 : Vertical Pull Dominant (Lat-Focused)

Exercise
Sets
Reps
Focus
Rest
Pull-Ups
(weighted or assisted)
4
6 – 10
Lat overload, vertical pull
90 sec
Lat Pulldown
(wide grip)
3
10 – 12
Stretch & squeeze upper lats
60 sec
Chest-Supported
Row
3
10 - 12
Stability, full range pull
60 sec
Straight-Arm
Pulldown
3
12 - 15
Isolate and lengthen lats
45 sec
Face Pulls
3
12 - 15
Rear delt and scap health
30 sec
Incline DB Curl
or EZ Curl
3
10 - 12
Biceps finisher, no momentum
30 sec
Expect 45–60 minutes total.
‍This session hits your back vertically and wide — lats, scapular control, and biceps all get love. You'll walk out with better posture, grip, and pull power.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Legs 1: Quad Dominant

Exercise
Sets
Reps
Focus
Rest
Barbell Back Squat
4
6 – 10
Heavy quad load, depth control
90 sec
Leg Press (feet low/mid)
3
10 – 12
Quad pump, full range of motion
60 sec
Walking Lunges (DB or BW)
3
10 - 12
Stability, burn, balance
75 sec
Leg Extension
3
12 - 15
Quad isolation, peak contraction
30 sec
Standing Calf Raise
3
12 - 15
Full-range calf drive
30 sec
Expect 45–60 minutes total.
‍This is your leg day for depth and control. Quads get hit from compound angles to full contractions — finish strong with calves and walk out heavier.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Optional Core Finisher

Excercise
Sets
Reps
Focus
Rest
Hanging Knee Raise
3
12 - 15
Lower abs, control
30 sec
Cable Crunch
3
15 – 20
Upper abs, squeeze
30 sec
Plank Hold
3
30 – 45 sec
Full core tension
30–45 sec
Core finishers don’t need to be long.This one hits upper, lower, and deep core — all in under 10 minutes.

Push 2: Mid/Lower Chest + Triceps Isolation

Exercise
Sets
Reps
Focus
Rest
Incline Smith Press (~15°)
3
12,10,8
Warm-up set: pump blood, prep chest — not max effort.
60 sec
Decline Dumbbell Press
3
10 - 12
Lower chest builder
60 sec
Machine Chest Press
3
8 - 10
Mid-chest overload
90 sec
Cable Crossover (Low to High)
3
12 - 15
Chest squeeze & contraction
45 sec
Cable Lateral Raise (single arm)
3
12 - 15
Side delt isolation
30-45 sec
Overhead Cable Extension
3
12 – 15
Long head triceps stretch
45 sec
Straight Bar Pushdowns
3
10 – 12
Triceps lockout focus
30 sec
Cable Kickbacks (Cross-body)
2 / arm
15 – 20
Triceps isolation finisher
30 sec
Expect 50–60 minutes total.
This session brings more isolation work — perfect to overload your chest and arms with control and precision. More sets, lower fatigue, full stretch and squeeze.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Pull 2: Row-heavy, Trap + Rear Delt + Biceps

Exercise
Sets
Reps
Focus
Rest
Barbell Bent-Over Rows
4
8 - 10
Heavy row, back thickness
90 sec
Dumbbell Seal Rows
3
10 – 12
Strict mid-back contraction
60 sec
Cable Rear Delt Flyes
3
12 - 15
Rear delt isolation
30 sec
Dumbbell Shrugs (Pause at top)
3
12 - 15
Upper trap squeeze
30 sec
Preacher Curls
3
10 - 12
Biceps stretch + squeeze
45 sec
Hammer Curls
3
10 - 12
Biceps + forearm finisher
30 sec
Expect 45–60 minutes total.
‍Built for back thickness. You'll row heavy, squeeze harder, and finish with arms and traps so pumped you’ll feel it walking out.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Legs 2: Hamstring, Glute, Calf Focus

Exercise
Sets
Reps
Focus
Rest
Romanian Deadlift (Barbell or Dumbbell)
4
6 – 10
Hip hinge, hamstring stretch
90 sec
Glute Dumbbell Lunge
3
10 / leg
Glute focus, hip drive
60 sec
Seated Leg Curl
3
12 - 15
Hamstring isolation
45 sec
Cable Kickbacks
2 / leg
15 - 20
Glute squeeze & activation
30 sec
Standing Calf Raise
3
12 - 15
Full calf stretch and squeeze
30 sec
Seated Calf Raise
3
15 - 20
Soleus + deep burn finisher
30 sec
Expect 45–60 minutes total.
‍Hamstrings and glutes take the lead here — from RDLs to kickbacks. It’s all about strength from the back side. Finish with calves for complete leg symmetry.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Optional Core Finisher

Exercise
Sets
Reps
Focus
Rest
Hanging Knee Raise
3
12 - 15
Lower abs, control
30 sec
Cable Crunch
3
15 – 20
Upper abs, squeeze
30 sec
Plank Hold
3
30 – 45 sec
Full core tension
30–45 sec
Core finishers don’t need to be long.This one hits upper, lower, and deep core — all in under 10 minutes.
The full 6-day Savage Split.Legs, chest, back, arms
every angle’s covered.Stick to it,
recover well, and trust the process.
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