【6分割法】宅トレ1年半でここまで変わった筋トレメニューを全部公開

Overview

Shuru (しゅーる) presents a home-training routine that they say helped change their physique over about a year and a half. The six-day cycle is chest, back, legs, arms, shoulders, and abs, with each body part trained roughly once every six days. Shuru keeps the core exercises consistent while adjusting weights, form, and exercises over time.

They chose the sequence to reduce overlap—for example, limiting shoulder and triceps fatigue before chest training. They typically need three to four days to recover after a hard session. The routine does not include cardio, and Shuru describes it as a personal reference rather than a universal program.

Chest Day — About 2 Hours

The session begins with incline bench press, with an emphasis on the upper chest:

• Warm-up sets at 56 kg
• 106 kg for 2 sets of 4–5 reps
• 86 kg for 3 sets of 8–10 reps
• 56 kg for 2 sets to failure

The rest of the session includes:

• Reverse-grip incline press: 45 kg, 3 × 13
• Dumbbell press: 40 kg, 3 × 13
• Flat dumbbell flyes: 23 kg per hand, 3 × 13
• Plate raises: 10 kg per side, 3 × 10
• Dips: 20 reps in the first set, then about 15 reps in each of the next two sets

Shuru emphasizes controlled movement and a deep stretch.

Back Day — About 1½–2 Hours

The workout prioritizes bodyweight pulling and a full range of motion:

• Standard pull-ups: 4 sets
• Wide-grip pull-ups: 3 sets of about 10 reps
• Hanging “Jesus” movement, raising the arms out to the sides: 3 sets, sometimes replaced with a 10-second hold
• Bent-over rows: 56 kg for 2 × 12, sometimes followed by 86 kg for 1–2 sets of about 10 reps
• One-arm dumbbell rows: 40 kg, 3 × 13 per side

Shuru avoids heavier rows when they restrict movement or create concern about the lower back.

Leg Day — About 1–1½ Hours

The session is designed to keep leg growth modest while focusing on the glutes:

• Squats: 56 kg warm-up, then 86 kg for 3 sets
• Bulgarian split squats: 20 kg per hand, 3 × 12
• Assisted Nordic hamstring curls: 3 × 10

Shuru allows extra time for warm-ups and stretching because of concerns about the lower back.

Arm Day — About 2–2½ Hours

Biceps

• Barbell curls: about 40 kg for a warm-up set, then 50 kg for 2 sets and 45 kg for 3 sets of roughly 10 reps
• Reverse-grip curls: 40 kg, 3 × 12
• One-arm dumbbell curls: 3 sets close to failure

Triceps

• Cable pushdowns: 30 kg, 4 × 15
• One-arm cable extensions: 12 kg, 3 × 12

Shuru chooses manageable loads to avoid aggravating a previously injured elbow.

Shoulder Day — Almost 3 Hours

The routine moves from side to rear to front delts:

• Lateral raises: 13 kg, 4 × 15
• Shrug-like “shellac” movement: 40 kg, 3 × 20
• Lying side raises: 3 × 10
• Lying rear raises: about 10 kg, 3 × 10
• “Feather duster” exercise: about 13 kg, 3 sets of roughly 13 reps; the weight is reduced if form deteriorates
• Shoulder-rotating overhead press, called the “Spirit Bomb”: 25 kg, 3 × 12
• Front raises: 20 kg, 3 × 10

Ab Day — About 1–1½ Hours

• Modified decline crunch: 15 kg, 4 × 12
• Standing ab-wheel rollouts: 3 × 10, switching to the knees if needed
• Dragon flags: 3 sets of about 6–7 reps
• Side-focused cable pulls: 40 kg, 3 × 15 per side

Shuru cautions that poor form on decline crunches can strain the lower back.