6 Day Body Building - Medhane Program

Purpose of the program is to get both hypertrophy and strength. The first half of the week focuses on strength while second half of the week is easier and focuses on hypertrophy and I use this program for myself. 

Disclaimer: I am not certified in any physical trainer certification nor any kind of sports education just sharing my own experience bio

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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

Week 16

Squat (Barbell)

Stiff Leg Deadlift

Hack Squat

Leg Press

Standing Calf Raise

Shoulder Press (Plate Loaded)

Lateral Raise (Machine)

Upright Row (Barbell)

Rear Delt Fly (Dumbbell)

Quads hammys and shoulders day

Bench Press (Barbell)

Incline Bench Press (Barbell)

Cable Crossover

Pec Deck (Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Tricep Kickback

Chest & Triceps 

Deadlift (Barbell)

Pull-Up (Bodyweight)

Bent Over Row (Barbell)

Wide Grip Lat Pulldown

Seated Row (Cable)

Dumbbell Row

Lat Pulldown (Band)

Bicep Curl (Barbell)

Bicep Curl (Dumbbell)

Hammer Curl

Back and biceps 

Squat (Smith Machine)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Leg Extension

Seated Hamstring Curl

Seated Calf Raise

Seated Overhead Press (Dumbbell)

One Arm Lateral Raise (Cable)

Abs Crunch (Bodyweight)

Glutes Calves & legs + shoulde

Incline Bench Press (Smith Machine)

Lying Chest Pass Med Ball Throw

Chest Press (Machine)

Chest Fly (Dumbbell)

Underhand Lat Pulldown

Chest and upper back 

Focus on isolating the arms and hypertrophy focused you got this bro 💪🏽

Preacher Curl (Dumbbell)

Concentration Curl

Tricep Extension (Cable)

Wrist Curls

Full Arms day 

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