6-Day Split for a Sexy Summer Body


As we approach the last month of summer (or the middle of summer for us Californians), we are likely receiving invitations to pool parties, gay beach days, music festivals, or preparing for gay pride events that happen later in the summer. We at The Authentic Gay want to help you optimize the gym time you have to prepare for these events! Here is a 6-day split we often cycle through during these demanding summer months 🙂

Disclaimer: users who are already consistently hitting the gym 4-7 days a week will see the best results

Split Prerequisite:

Before I outline the details of this split I want to point out that I choose to do 5-10 minutes of cardio as a warmup prior to each workout, and I follow each workout with a varied abdominal exercise. I personally prefer using the stairmaster, on which I aim for 1 mile (approximately 50 floors) in under 6.5 minutes. I will cover abdominal exercises in a separate post, but I normally aim to commit 10-15 minutes to abs after each day. This is what works best for me, but if you have specific goals (such as bulking or cutting) you may choose to increase or completely cut out the cardio portion.

I choose to aim for 12 reps each set, usually maxing out during my last few reps on the final set for each workout. Again, if your goal is to bulk, go with heavier weights and do 6-8 reps per set. 12 reps works for my personal size and fitness goals, but feel free to tailor the rep frequency to fit your desired results.

If you need instructions for a specific workout I include, simply google the name of the workout. I used the most common name for each workout, so instructions are very easy to find on the internet. Comment or email me if you have any difficulty.

The Split

(Approximate time: 1 hour and 15 minutes. 45 seconds rest between each set)

Day 1: Chest

  • 3 sets of 12 Benchpress
  • 3 sets of 12 Incline Dumbbell Press
  • 3 sets of 12 Decline Benchpress
  • 3 sets of 12 Chest-Focused Dips
  • 3 sets of 12 Cable Flies

Day 2: Back

  • 3 sets of 12 Wide-Grip Lateral Pull-Downs
  • 3 sets of 12 V-Bar Seated Cable Rows
  • 3 sets of 12 (for each arm) One Arm Dumbbell Row
  • 3 sets of 12 Deadlifts
  • 3 sets of 12 Dumbbell Shrugs

Day 3: Shoulders

  • 3 sets of 12 Vertical Seated Dumbbell Press
  • 3 sets of 12 Vertical Seated Arnold Press
  • 3 sets of 12 Side Lateral Raises
  • 3 sets of 12 Front Dumbbell Raises
  • 3 sets of 12 Machine Shoulder Overhead Press

Day 4: Legs

  • 3 sets of 12 Traditional Barbell Squats
  • 3 sets of 12 Dumbbell Lunges (12 each leg, 24 total for each set)
  • 3 sets of 12 Machine Leg Presses
  • 3 sets of 12 Calf Raises
  • 3 sets of 12 Leg Extension Machine

Day 5: Arms

  • 3 sets of 12 Close-Grip Bench Press
  • 3 sets of 12 Standing Tricep Pushdown
  • 3 sets of 12 Seated V-Bar Pulldown
  • 3 sets of 12 Barbell Skull-crushers
  • 3 sets of 12 Seated Bicep Curls

Day 6: Vanity Workout

  • 3 sets of 12 Seated Butterfly Machine (Pec Deck Fly)
  • 3 sets of 12 Lying Leg Curls
  • 3 sets of 12 Standing Dumbbell Alternate Bicep Curl
  • 3 sets of 12 Regular-Grip Pull-Ups
  • 3 sets of 12 Kettlebell Swings

I normally go hiking/swimming/walking my dog on day 7. I try not to be entirely inactive on my “rest” day, but you may do with your 7th day what you please. Finally, remember to alternate the order of the workouts you do for each day so your body doesn’t become used to the workout. You will see the best results when you switch up the order of the workouts for each day.

Stay sexy 🙂