6/15/25 plan.

The 6/15/25 plan is a comprehensive 15-week program designed for those ready to elevate their strength training. Committing to six days a week, you'll tackle focused workouts targeting different muscle groups, including chest, triceps, back, and biceps, through a combination of supersets and machine exercises. Each session is structured to maximize intensity and volume, ensuring you build muscle and strength effectively. Equip yourself with a full gym and get ready to transform your physique with this dynamic training approach!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

(TUESDAY) Chest + tricep

wezday[back+ bicep]

thursday [legs]

(FRIDAY) Shoulder + abs

Shrug (Dumbbell)

Leaning Row

Reverse Shrugs

Rear Delt Fly (Dumbbell)

Paddle Row

Leaning Rear Delt Fly

Leaning Side Row

In X Out Row

Single Standing Rear Fly

Alternate Leaning Row

Single Side Row

Hammer X Paddle Row

Standing X Leaning Side Row

Upright Row (Dumbbell)

Romanian Deadlift X Rear Delt Fly

Side Row Negatives

Leaning Side Row X Rear Fly

Side Row X Shrug

(Saturday) BACK

Sunday (shoulder + bicep)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

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