6x Barbell Bodybuilding & Strength

by mery

Program Description

This program is built to be run after the 5x version. This program builds a solid foundation for strength and hypertrophy using barbell lifts. To start, focus on proper form (easily learned on YouTube) and progressive overload. Double progression involves starting at the lower end of the rep range, increasing reps to the top, then adding weight. Small increments, like 5 lbs at a time, allow you to handle heavier loads over time. Rest, recovery, nutrition, and hydration are just as important as lifting.

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
40 minutes
Created
Jan 17, 2025 08:44
Last Edited
Feb 27, 2025 08:13

Muscle Engagement

Front

Back

MuscleSet

Front Delts

12.5%

Upper Back

11.2%

Middle Delts

10.4%

Triceps

9.6%

Hamstrings

8.6%

Biceps

8.5%

Lats

7.5%

Glutes

7.4%

Chest

6.9%

Quadriceps

Lower Back

4.7%

Forearms

2.6%

Abs

2.5%

Adductors

1.1%

Rear Delts

0.4%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Bench Press (Barbell)

Upright Row (Barbell)

Overhead Press (Barbell)

Tricep Extension (Barbell)

Day 1

Bench Press (Barbell)

Upright Row (Barbell)

Overhead Press (Barbell)

Tricep Extension (Barbell)

Day 1

Bench Press (Barbell)

Upright Row (Barbell)

Overhead Press (Barbell)

Tricep Extension (Barbell)

Day 1

Bench Press (Barbell)

Upright Row (Barbell)

Overhead Press (Barbell)

Tricep Extension (Barbell)

Day 1

Bench Press (Barbell)

Upright Row (Barbell)

Overhead Press (Barbell)

Tricep Extension (Barbell)

Day 1

Bench Press (Barbell)

Upright Row (Barbell)

Overhead Press (Barbell)

Tricep Extension (Barbell)

Day 2

Barbell Row

Pull-Up (Weighted)

Upright Row (Barbell)

Bicep Curl (Barbell)

Day 2

Barbell Row

Pull-Up (Weighted)

Upright Row (Barbell)

Bicep Curl (Barbell)

Day 2

Barbell Row

Pull-Up (Weighted)

Upright Row (Barbell)

Bicep Curl (Barbell)

Day 2

Barbell Row

Pull-Up (Weighted)

Upright Row (Barbell)

Bicep Curl (Barbell)

Day 2

Barbell Row

Pull-Up (Weighted)

Upright Row (Barbell)

Bicep Curl (Barbell)

Day 2

Barbell Row

Pull-Up (Weighted)

Upright Row (Barbell)

Bicep Curl (Barbell)

Day 3

Nordic Curl

Squat (Barbell)

Good Morning

Day 3

Nordic Curl

Squat (Barbell)

Good Morning

Day 3

Nordic Curl

Squat (Barbell)

Good Morning

Day 3

Nordic Curl

Squat (Barbell)

Good Morning

Day 3

Nordic Curl

Squat (Barbell)

Good Morning

Day 3

Nordic Curl

Squat (Barbell)

Good Morning

Day 4

Incline Bench Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Day 4

Incline Bench Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Day 4

Incline Bench Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Day 4

Incline Bench Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Day 4

Incline Bench Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Day 4

Incline Bench Press (Barbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Day 5

Pull-Up (Weighted)

Barbell Row

Upright Row (Barbell)

Bicep Curl (Barbell)

Reverse Curl (Barbell)

Day 5

Pull-Up (Weighted)

Barbell Row

Upright Row (Barbell)

Bicep Curl (Barbell)

Reverse Curl (Barbell)

Day 5

Pull-Up (Weighted)

Barbell Row

Upright Row (Barbell)

Bicep Curl (Barbell)

Reverse Curl (Barbell)

Day 5

Pull-Up (Weighted)

Barbell Row

Upright Row (Barbell)

Bicep Curl (Barbell)

Reverse Curl (Barbell)

Day 5

Pull-Up (Weighted)

Barbell Row

Upright Row (Barbell)

Bicep Curl (Barbell)

Reverse Curl (Barbell)

Day 5

Pull-Up (Weighted)

Barbell Row

Upright Row (Barbell)

Bicep Curl (Barbell)

Reverse Curl (Barbell)

Day 6

Sissy Squat (Weighted)

Romanian Deadlift (Barbell)

Lunge (Barbell)

Day 6

Sissy Squat (Weighted)

Romanian Deadlift (Barbell)

Lunge (Barbell)

Day 6

Sissy Squat (Weighted)

Romanian Deadlift (Barbell)

Lunge (Barbell)

Day 6

Sissy Squat (Weighted)

Romanian Deadlift (Barbell)

Lunge (Barbell)

Day 6

Sissy Squat (Weighted)

Romanian Deadlift (Barbell)

Lunge (Barbell)

Day 6

Sissy Squat (Weighted)

Romanian Deadlift (Barbell)

Lunge (Barbell)

Day 1

Bench Press (Barbell)

4 Sets

Upright Row (Barbell)

3 Sets

Overhead Press (Barbell)

3 Sets

Tricep Extension (Barbell)

3 Sets

Day 2

Barbell Row

4 Sets

Pull-Up (Weighted)

2 Sets

Upright Row (Barbell)

3 Sets

Bicep Curl (Barbell)

4 Sets

Day 3

Nordic Curl

3 Sets

Squat (Barbell)

3 Sets

Good Morning

2 Sets

Day 4

Incline Bench Press (Barbell)

4 Sets

Bench Press (Barbell)

2 Sets

Lateral Raise (Dumbbell)

3 Sets

Skull Crusher (Barbell)

3 Sets

Day 5

Pull-Up (Weighted)

4 Sets

Barbell Row

2 Sets

Upright Row (Barbell)

3 Sets

Bicep Curl (Barbell)

2 Sets

Reverse Curl (Barbell)

2 Sets

Day 6

Sissy Squat (Weighted)

3 Sets

Romanian Deadlift (Barbell)

3 Sets

Lunge (Barbell)

2 Sets