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6 Day General
by Sam A.
Program Description
General Strength and Muscle Building for my tastes, Ramp up RPE weeks 1-4, week 5 is a deload. Includes some Beginner climbing training. Typically will replace a pull day (or leg day 😅) with Bouldering (I can only go once or twice per month)
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Jun 27, 2024 03:29
Last Edited
Jun 27, 2024 04:06
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Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
3
Overhead Tricep Extension (Cable)
3 Sets
4
Tricep Pushdown (Cable)
3 Sets
5
Seated Overhead Press (Dumbbell)
3 Sets
6
Lateral Raise (Cable)
3 Sets
Day 2
1
Safety Bar Squat
2 Sets
5 Reps
@8
2
Reverse Nordic Curl
3 Sets
@8
3
Walking Lunge (Dumbbell)
4 Sets
@8
4
Incline Nordic Curl
3 Sets
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
2
Barbell Row
3 Sets
3
Lat Prayer
3 Sets
4
Bicep Curl (Cable)
3 Sets
5
Laying Dumbbell Curl
3 Sets
6
Standing Calf Raise
3 Sets
8
HangBoard
6 Sets
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Lateral Raise (Cable)
3 Sets
3
Dip (Bodyweight)
3 Sets
4
Skull Crusher (Barbell)
3 Sets
5
Bench Press (Barbell)
3 Sets
6
Chest Fly (Cable)
2 Sets
Day 5
1
Deadlift (Barbell)
3 Sets
2
Leg Curl
3 Sets
3
Pendulum Squat
3 Sets
4
Bulgarian Split Squat (Dumbbell)
2 Sets
Day 6
1
Lat Pulldown
3 Sets
2
Dumbbell Row
3 Sets
3
Dumbbell Bench Pullover
2 Sets
4
Preacher Curl (EZ Bar)
3 Sets
5
Laying Dumbbell Curl
3 Sets
6
Standing Calf Raise
3 Sets
7
HangBoard
6 Sets