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Six Day
by Manny Sepulveda
Program Description
Gain Muscle
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Jun 05, 2024 04:16
Last Edited
Jun 13, 2024 06:23
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Week 1
1 / 1 Weeks
Day 5
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
4
Chest Fly (Cable)
4 Sets
12 Reps
5
Lateral Raise (Cable)
3 Sets
8 Reps
6
Dip (Bodyweight)
3 Sets
Day 1
1
Lat Pulldown
4 Sets
12 Reps
2
Barbell Row
3 Sets
8 Reps
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
4
Seated Row (Machine)
4 Sets
10 Reps
5
Lat Prayer
3 Sets
12 Reps
6
Hammer Curl
3 Sets
10 Reps
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
2
Bench Press (Paused)
3 Sets
6 Reps
3
Dip (Bodyweight)
3 Sets
4
Lateral Raise (Cable)
3 Sets
12 Reps
5
Chest Fly (Cable)
4 Sets
12 Reps
6
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
Day 6
1
High Bar Squat (Barbell)
4 Sets
8 Reps
2
Stiff Leg Deadlift
3 Sets
7 Reps
3
Leg Curl
3 Sets
15 Reps
4
Lunge (Dumbbell)
3 Sets
10 Reps
5
Hyperextension
3 Sets
6
Seated Calf Raise
3 Sets
20 Reps
Day 3
1
High Bar Squat (Barbell)
4 Sets
8 Reps
2
Stiff Leg Deadlift
3 Sets
7 Reps
3
Leg Curl
3 Sets
15 Reps
4
Lunge (Dumbbell)
3 Sets
10 Reps
5
Seated Calf Raise
3 Sets
20 Reps
Day 4
1
Lat Pulldown
4 Sets
12 Reps
2
Dumbbell Row
3 Sets
8 Reps
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
4
Seated Row (Machine)
4 Sets
10 Reps
5
Lat Prayer
3 Sets
12 Reps
6
Hammer Curl
3 Sets
10 Reps