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Basic 6 day hypertrophy
by Sam B.
4 athletes joined
Program Description
Focuses on Squat, bench, and OHP as compounds with 4 accessory MVTs a day
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Mar 29, 2024 01:02
Last Edited
Jun 09, 2024 06:57
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8 Reps
3
Pull-Up (Weighted)
4 Sets
8 Reps
4
Seated Row (Machine)
4 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
Day 2
1
Preacher Curl (Barbell)
4 Sets
2 Sets
8-12 Reps
-
2A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
3
French Press
4 Sets
12 Reps
4
Tricep Extension (Cable)
4 Sets
15 Reps
5
Lateral Raise (Dumbbell)
5 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 4
1
Pull-Up (Weighted)
5 Sets
8 Reps
2
Seated Row (Machine)
4 Sets
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
15 Reps
25 Reps
4
Incline Bench Press (Barbell)
4 Sets
8 Reps
5
Chest Fly (Cable)
4 Sets
15 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
3 Reps
2A
Preacher Curl (Barbell)
4 Sets
12 Reps
3A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
4
French Press
4 Sets
12 Reps
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
Day 6
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8 Reps
3
Pull-Up (Weighted)
4 Sets
8 Reps
4
Seated Row (Machine)
4 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
Day 2
1
Preacher Curl (Barbell)
4 Sets
2 Sets
8-12 Reps
-
2A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
3
French Press
4 Sets
12 Reps
4
Tricep Extension (Cable)
4 Sets
15 Reps
5
Lateral Raise (Dumbbell)
5 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 4
1
Pull-Up (Weighted)
5 Sets
8 Reps
2
Seated Row (Machine)
4 Sets
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
15 Reps
25 Reps
4
Incline Bench Press (Barbell)
4 Sets
8 Reps
5
Chest Fly (Cable)
4 Sets
15 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
3 Reps
2A
Preacher Curl (Barbell)
4 Sets
12 Reps
3A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
4
French Press
4 Sets
12 Reps
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
Day 6
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8 Reps
3
Pull-Up (Weighted)
4 Sets
8 Reps
4
Seated Row (Machine)
4 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
Day 2
1
Preacher Curl (Barbell)
4 Sets
2 Sets
8-12 Reps
-
2A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
3
French Press
4 Sets
12 Reps
4
Tricep Extension (Cable)
4 Sets
15 Reps
5
Lateral Raise (Dumbbell)
5 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 4
1
Pull-Up (Weighted)
5 Sets
8 Reps
2
Seated Row (Machine)
4 Sets
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
15 Reps
25 Reps
4
Incline Bench Press (Barbell)
4 Sets
8 Reps
5
Chest Fly (Cable)
4 Sets
15 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
3 Reps
2A
Preacher Curl (Barbell)
4 Sets
12 Reps
3A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
4
French Press
4 Sets
12 Reps
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
Day 6
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8 Reps
3
Pull-Up (Weighted)
4 Sets
8 Reps
4
Seated Row (Machine)
4 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
Day 2
1
Preacher Curl (Barbell)
4 Sets
2 Sets
8-12 Reps
-
2A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
3
French Press
4 Sets
12 Reps
4
Tricep Extension (Cable)
4 Sets
15 Reps
5
Lateral Raise (Dumbbell)
5 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 4
1
Pull-Up (Weighted)
5 Sets
8 Reps
2
Seated Row (Machine)
4 Sets
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
15 Reps
25 Reps
4
Incline Bench Press (Barbell)
4 Sets
8 Reps
5
Chest Fly (Cable)
4 Sets
15 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
3 Reps
2A
Preacher Curl (Barbell)
4 Sets
12 Reps
3A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
4
French Press
4 Sets
12 Reps
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
Day 6
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8 Reps
3
Pull-Up (Weighted)
4 Sets
8 Reps
4
Seated Row (Machine)
4 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
Day 2
1
Preacher Curl (Barbell)
4 Sets
2 Sets
8-12 Reps
-
2A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
3
French Press
4 Sets
12 Reps
4
Tricep Extension (Cable)
4 Sets
15 Reps
5
Lateral Raise (Dumbbell)
5 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 4
1
Pull-Up (Weighted)
5 Sets
8 Reps
2
Seated Row (Machine)
4 Sets
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
15 Reps
25 Reps
4
Incline Bench Press (Barbell)
4 Sets
8 Reps
5
Chest Fly (Cable)
4 Sets
15 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
3 Reps
2A
Preacher Curl (Barbell)
4 Sets
12 Reps
3A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
4
French Press
4 Sets
12 Reps
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
Day 6
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8 Reps
3
Pull-Up (Weighted)
4 Sets
8 Reps
4
Seated Row (Machine)
4 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
Day 2
1
Preacher Curl (Barbell)
4 Sets
2 Sets
8-12 Reps
-
2A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
3
French Press
4 Sets
12 Reps
4
Tricep Extension (Cable)
4 Sets
15 Reps
5
Lateral Raise (Dumbbell)
5 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 4
1
Pull-Up (Weighted)
5 Sets
8 Reps
2
Seated Row (Machine)
4 Sets
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
15 Reps
25 Reps
4
Incline Bench Press (Barbell)
4 Sets
8 Reps
5
Chest Fly (Cable)
4 Sets
15 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
3 Reps
2A
Preacher Curl (Barbell)
4 Sets
12 Reps
3A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
4
French Press
4 Sets
12 Reps
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
Day 6
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8 Reps
3
Pull-Up (Weighted)
4 Sets
8 Reps
4
Seated Row (Machine)
4 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
Day 2
1
Preacher Curl (Barbell)
4 Sets
2 Sets
8-12 Reps
-
2A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
3
French Press
4 Sets
12 Reps
4
Tricep Extension (Cable)
4 Sets
15 Reps
5
Lateral Raise (Dumbbell)
5 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 4
1
Pull-Up (Weighted)
5 Sets
8 Reps
2
Seated Row (Machine)
4 Sets
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
15 Reps
25 Reps
4
Incline Bench Press (Barbell)
4 Sets
8 Reps
5
Chest Fly (Cable)
4 Sets
15 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
3 Reps
2A
Preacher Curl (Barbell)
4 Sets
12 Reps
3A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
4
French Press
4 Sets
12 Reps
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
Day 6
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8 Reps
3
Pull-Up (Weighted)
4 Sets
8 Reps
4
Seated Row (Machine)
4 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
Day 2
1
Preacher Curl (Barbell)
4 Sets
2 Sets
8-12 Reps
-
2A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
3
French Press
4 Sets
12 Reps
4
Tricep Extension (Cable)
4 Sets
15 Reps
5
Lateral Raise (Dumbbell)
5 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 4
1
Pull-Up (Weighted)
5 Sets
8 Reps
2
Seated Row (Machine)
4 Sets
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
15 Reps
25 Reps
4
Incline Bench Press (Barbell)
4 Sets
8 Reps
5
Chest Fly (Cable)
4 Sets
15 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
3 Reps
2A
Preacher Curl (Barbell)
4 Sets
12 Reps
3A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
4
French Press
4 Sets
12 Reps
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
Day 6
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8 Reps
3
Pull-Up (Weighted)
4 Sets
8 Reps
4
Seated Row (Machine)
4 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
Day 2
1
Preacher Curl (Barbell)
4 Sets
2 Sets
8-12 Reps
-
2A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
3
French Press
4 Sets
12 Reps
4
Tricep Extension (Cable)
4 Sets
15 Reps
5
Lateral Raise (Dumbbell)
5 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 4
1
Pull-Up (Weighted)
5 Sets
8 Reps
2
Seated Row (Machine)
4 Sets
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
15 Reps
25 Reps
4
Incline Bench Press (Barbell)
4 Sets
8 Reps
5
Chest Fly (Cable)
4 Sets
15 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
3 Reps
2A
Preacher Curl (Barbell)
4 Sets
12 Reps
3A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
4
French Press
4 Sets
12 Reps
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
Day 6
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8 Reps
3
Pull-Up (Weighted)
4 Sets
8 Reps
4
Seated Row (Machine)
4 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
Day 2
1
Preacher Curl (Barbell)
4 Sets
2 Sets
8-12 Reps
-
2A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
3
French Press
4 Sets
12 Reps
4
Tricep Extension (Cable)
4 Sets
15 Reps
5
Lateral Raise (Dumbbell)
5 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 4
1
Pull-Up (Weighted)
5 Sets
8 Reps
2
Seated Row (Machine)
4 Sets
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
15 Reps
25 Reps
4
Incline Bench Press (Barbell)
4 Sets
8 Reps
5
Chest Fly (Cable)
4 Sets
15 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
3 Reps
2A
Preacher Curl (Barbell)
4 Sets
12 Reps
3A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
4
French Press
4 Sets
12 Reps
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
Day 6
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8 Reps
3
Pull-Up (Weighted)
4 Sets
8 Reps
4
Seated Row (Machine)
4 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
Day 2
1
Preacher Curl (Barbell)
4 Sets
2 Sets
8-12 Reps
-
2A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
3
French Press
4 Sets
12 Reps
4
Tricep Extension (Cable)
4 Sets
15 Reps
5
Lateral Raise (Dumbbell)
5 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 4
1
Pull-Up (Weighted)
5 Sets
8 Reps
2
Seated Row (Machine)
4 Sets
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
15 Reps
25 Reps
4
Incline Bench Press (Barbell)
4 Sets
8 Reps
5
Chest Fly (Cable)
4 Sets
15 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
3 Reps
2A
Preacher Curl (Barbell)
4 Sets
12 Reps
3A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
4
French Press
4 Sets
12 Reps
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
Day 6
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Incline Chest Press (Machine)
4 Sets
8 Reps
3
Pull-Up (Weighted)
4 Sets
8 Reps
4
Seated Row (Machine)
4 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
Day 2
1
Preacher Curl (Barbell)
4 Sets
2 Sets
8-12 Reps
-
2A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
3
French Press
4 Sets
12 Reps
4
Tricep Extension (Cable)
4 Sets
15 Reps
5
Lateral Raise (Dumbbell)
5 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps
Day 4
1
Pull-Up (Weighted)
5 Sets
8 Reps
2
Seated Row (Machine)
4 Sets
12 Reps
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
15 Reps
25 Reps
4
Incline Bench Press (Barbell)
4 Sets
8 Reps
5
Chest Fly (Cable)
4 Sets
15 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
3 Reps
2A
Preacher Curl (Barbell)
4 Sets
12 Reps
3A
Bicep Curl (Dumbbell)
4 Sets
12 Reps
4
French Press
4 Sets
12 Reps
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
Day 6
1
Squat (Barbell)
5 Sets
3 Reps
2A
Leg Extension
6 Sets
12 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Standing Calf Raise
4 Sets
20 Reps