Transform your fitness routine with the "Clean, Bike, Pullup 6 Days" program, a comprehensive 4-week plan designed to elevate your strength and endurance. With six training days each week, you'll engage in a mix of cardio, machine workouts, and bodyweight exercises, including kettlebell cleans and wide grip pull-ups, to build muscle and boost your cardiovascular fitness. This program is perfect for those looking to challenge their limits and achieve a well-rounded physique. Get ready to push your boundaries and see real results!

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Clean, bike, pullup 6 days

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Week 1

Week 2

Week 3

Week 4

Cardio

Chest Press (Machine)

Overhead Press (Machine)

Neck Curl

Tricep Extension (Dumbbell)

Wide Grip Pull-Up

Kettlebell Clean & Press

Kettlebell Swing

Leg Extension

Dip (Weighted)

Bicep Curl (Dumbbell)

Pull-Up (Bodyweight)

Clean and Press

Seated Shoulder Press (Dumbbell)

Neck Flexion

Chest Fly (Cable)

Power Clean

Lat Pulldown

Seated Row (Cable)

Tibia Raise

Pull-Up (Neutral Grip, Bodyweight)

Seated Wide-Grip Row (Cable)

Wide Grip Lat Pulldown

Leg Press

Hamstring Curl

Tricep Extension (Barbell)

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