Now or never.
The exact six-day split I run every week: push, pull, legs, hypertrophy, conditioning and real recovery. Yours, free.
FREE DOWNLOAD REAL 6-DAY SPLIT BUILT BY JOSH PARKER NO CARD REQUIRED
Meet Josh
Built on years,
not shortcuts.
“Josh has spent many years trialling different exercises, and this program combines all his hard work into one simple, easy-to-follow routine, saving you years. This is exactly what he’s used to build his physique.”
Six days, fully mapped: five lifting sessions covering push, pull, legs, upper hypertrophy and lower-body conditioning, plus a genuine recovery day, not just a rest day.
What’s inside
The five-day split
Push Day
Chest, shoulders, triceps
Barbell bench press, incline DB press, lateral raise, triceps pushdown.
Pull Day
Back, rear delts, biceps
Deadlift, pull-up, seated row, hammer curl.
Leg Day
Quads, hamstrings, calves
Barbell squat, leg press, hamstring curl, standing calf raise.
Upper Hypertrophy
Volume day: chest, back, arms
Weighted dips, single-arm row, face pull, EZ bar curl.
Lower Body + Shred
Posterior chain + conditioning
Romanian deadlift, walking lunges, prowler push, box jumps.
Day 06: recovery
Feel better, recover
properly.
“This has helped me reset, to get myself right to go harder on the next session.” Josh’s full recovery day, from his morning routine to his hot/cold immersion protocol, is mapped out in full in the download.
Beyond the gym
Eat, sleep, train, repeat
Recovery
Josh's full hot & cold immersion protocol, included in the download.
Nutrition
All of Josh's nutrition hacks, included in the download.
Sleep
Josh's best sleep tips for longevity, included in the download.
It’s now or never.
The full six-day program, free, straight to your inbox.
Get the free exampleFree example program · no card required · yours forever