All in one

This comprehensive 6-day training program is designed for intermediate beginners seeking complete physical transformation. Perfect for those with 3+ months of gym experience, this program systematically builds muscle mass, raw strength, explosive speed, and athletic agility while dramatically improving body composition.
The strategic 6-day split targets related muscle groups together, maximizing recovery while maintaining high training frequency. Each day combines compound strength movements with targeted accessory work, integrated with morning cardio, plyometric training, and mobility sessions to create a complete athletic development system.
Key features include:

Progressive overload calibrated to your current strength levels
Equipment-specific exercises designed for smaller gym setups
Strategic muscle group pairing to minimize interference
Explosive plyometric training for speed and power development
Comprehensive mobility work for injury prevention and performance
Structured progression plan with built-in deload phases

The program transforms your physique through scientifically-backed training principles: compound movements for maximum muscle activation, targeted isolation work for aesthetic development, and explosive training for athletic performance. Each 2-hour session is carefully structured to deliver maximum results while preventing burnout.
Whether your goal is building impressive muscle mass, increasing functional strength, developing explosive athleticism, or achieving a lean, defined physique, this program delivers comprehensive results. The combination of strength training, cardiovascular conditioning, plyometrics, and mobility work creates a complete transformation system that goes beyond typical gym routines.
Expect significant improvements in muscle definition, strength gains, athletic performance, and overall conditioning within the first 8-12 weeks of consistent training.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Arm Circle

Band Pull Apart

Push-up to downward dog

Scapular Pull-Up

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Pec Fly (Dumbbell)

JM Press

Tricep Rope Push Down (Cable)

Overhead Extension (Dumbbell)

Diamond push-up

Plank

Russian Twist (Dumbbell)

Dead Bug

Mountain Climber

Stretching

Chest + Triceps + Core

Scapular Push Up

Bent Over Row (Barbell)

Lat Pulldown

Seated Row (Cable)

Single Arm Row (Dumbbell)

Bicep Curl (Barbell)

Alternating Dumbbell Curl

Hammer Curl (Cable)

21s (EZ Bar)

Thoracic Extension Stretch

90/90 Hip Flow

Couch Stretch

Elevated Pigeon Stretch

Back + Biceps + Mobility

Side Leg Swings

Squat (Bodyweight)

Walking Lunge

Glute Bridge (Bodyweight)

Squat (Barbell)

Leg Press

Single Leg Press

Leg Extension

Bulgarian Split Squat (Dumbbell)

Box Jump

Jump Squat

Lateral Jump

Depth jump

Quad stretch

Hip flexor stretch

Legs(Quad focus) + Plyometrics

Shoulder shrugs

Wall slides

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Front Raise

Rear Delt Fly (Cable)

Face Pull

Hanging Leg Raise

Plank to Push Up

Med Ball Slam

Side Plank

Ladder drills

cone weaving

Shoulder cross-body stretch

Overhead tricep stretch

Shoulder + Core + Agility

Hip circles

Glute Bridge Hold

Good Morning (Bodyweight)

Romanian Deadlift (Barbell)

Deadlift (Barbell)

Hamstring Curl

Hip Thrust (Barbell)

Single Leg Romanian Deadlift

Walking Lunge (Dumbbell)

Broad Jump

single leg bounds

Kettlebell Swing

Jump Switch Lunge

Hamstring Stretch with Rotation

glute stretch

Legs(Posterior Chain) + Plyo

arm swings

wrist circles

shoulder rolls

Bench Press (Close Grip)

Hammer Curl (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Bicep Curl (Cable)

Concentration Curl

Farmer's Walk (Weighted)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Cat Cow Stretch

World's Greatest Stretch

Downward dog to cobra

Ankle circles

Burpee

High knees

Arms + Mobility + Conditioning

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