6 day bodybuilding 2025

Transform your physique with this comprehensive 10-week bodybuilding program designed for serious lifters. Committing to six days a week, you'll tackle a variety of compound and isolation exercises that target every major muscle group, ensuring balanced development and strength gains. With a focus on progressive overload and varied intensity, each session will challenge you to push your limits, whether you're squatting, pressing, or rowing. Equip yourself with the tools for success and get ready to sculpt the body you've always wanted!

The goal of this 6 day bodybuilding routine is to mix fatigue/load management with volume and high intensity training to build body building type muscle. 
Take a 2 day break between day 3 and 4 on the 5th week if your body needs it. The 5th week is set up to give your body a rest. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Smith Machine)

Leg Extension

Romanian Deadlift (Barbell)

Front Squat (Barbell)

V-Handle Tricep Pushdown (Cable)

French Press

Calf Raise (Machine)

Bent Over Row (Barbell)

Kroc Row

Pullover (EZ Bar)

Lat Pulldown

Incline Curl (Dumbbell)

Bicep Curl (Cable)

Concentration Curl

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Chest Fly (Cable)

Behind-The-Neck Press (Smith Machine)

One Arm Lateral Raise (Cable)

Y Raise

Kelso Shrug

Abs Crunch (Machine)

Deadlift (Barbell)

Leg Press

Leg Curl

Preacher Curl (EZ Bar)

Hammer Curl (Dumbbell)

Lat Pulldown (Close Grip)

Seated Wide-Grip Row (Cable)

Chest Supported Row (Machine)

Standing Calf Raise

Shoulder Press (Machine)

Hang Clean

Rear Delt Fly (Machine)

Bench Press (Barbell)

Walking Lunge (Dumbbell)

Single Arm Tricep Extension (Cable)

Underhand Lat Pulldown

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