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6day strength
by baddol
Program Description
Increase SBDO
Program Overview
Level
Intermediate, Beginner, Novice
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Apr 20, 2024 04:12
Last Edited
May 07, 2024 02:24
down_app
Week 1
1 / 4 Weeks
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
50%
55%
60%
65%
70%
2
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 6
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
50%
60%
65%
70%
75%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
50%
60%
65%
70%
75%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
45%
55%
62%
72%
78%
80%
2
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
45%
55%
62%
72%
78%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
65%
70%
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
45%
55%
62%
72%
78%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
65%
70%
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
45%
55%
62%
72%
80%
82%
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
50%
55%
60%
65%
3
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
50%
55%
60%
65%
70%
2
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
50%
60%
65%
70%
75%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
50%
60%
65%
70%
75%
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
48%
58%
68%
78%
82%
86%
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
50%
55%
60%
65%
3
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
48%
58%
68%
75%
80%
84%
2
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
48%
58%
68%
75%
80%
84%
2
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
48%
58%
68%
75%
80%
84%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
65%
70%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
50%
55%
60%
65%
70%
2
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 6
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
50%
60%
65%
70%
75%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
50%
60%
65%
70%
75%
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
50%
60%
70%
80%
88%
90%
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
50%
55%
60%
65%
3
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
50%
60%
70%
80%
85%
88%
2
Chin-Up (Weighted)
4 Sets
12 Reps
@6
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
50%
60%
70%
80%
85%
88%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
65%
70%
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
3 Reps
50%
60%
70%
80%
85%
88%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
65%
70%
Day 1
1
Squat (Barbell)
1 Set
1 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Reps
@10
Day 6
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
45%
55%
58%
62%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
45%
55%
58%
62%
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
45%
50%
55%
58%
2
Chin-Up (Weighted)
4 Sets
12 Reps
@6