4.0
(1 rating)
Program Description
Designed to re-establish a strength base and regimen for any level of lifter - more experienced lifters specifically who know their body well enough to appropriately push.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedMay 30, 2025 02:22
- Last EditedJun 18, 2025 09:53

Summary
Transform your strength and redefine your limits with the 6w reload program! Over the course of six weeks, you'll engage in four intense training sessions each week, focusing on compound movements and targeted exercises to build muscle and enhance overall fitness. This program combines barbell, dumbbell, and bodyweight exercises to ensure a comprehensive approach to strength training. Get ready to push your boundaries and see real results as you reload your routine and elevate your performance!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
72%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
74%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
77%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
82%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
10 reps
7 reps
5 reps
3 reps
-
-
-
-
2
Dumbbell Row
2
20 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Dumbbell Row
2
20 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
10 reps
8 reps
6 reps
-
-
-
2
Dumbbell Row
2
20 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Dumbbell Row
2
20 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
10 reps
8 reps
-
-
2
Dumbbell Row
2
20 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
10 reps
8 reps
-
-
2
Dumbbell Row
2
20 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
4
5 reps
68%
3
Clean Deadlift
3
5 reps
RPE 6
4
Leg Extension
2
RPE 10
5
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
4
5 reps
70%
3
Clean Deadlift
3
5 reps
RPE 6
4
Leg Extension
2
RPE 10
5
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
4
5 reps
71%
3
Clean Deadlift
3
5 reps
RPE 6
4
Leg Extension
2
RPE 10
5
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
4
5 reps
72%
3
Clean Deadlift
3
5 reps
RPE 6
4
Leg Extension
2
RPE 10
5
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
4
5 reps
73%
3
Clean Deadlift
3
5 reps
RPE 6
4
Leg Extension
2
RPE 10
5
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
4
5 reps
74%
3
Clean Deadlift
3
5 reps
RPE 6
4
Leg Extension
2
RPE 10
5
Hamstring Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Hanging Leg Raise
4
10 reps
-
2B
Lu Raise
4
10 reps
RPE 6
3
Hammer Curl (Cable)
3
RPE 10
4
Bicep Curl (Cable)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Hanging Leg Raise
4
10 reps
-
2B
Lu Raise
4
10 reps
RPE 6
3
Hammer Curl (Cable)
3
RPE 10
4
Bicep Curl (Cable)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Hanging Leg Raise
4
10 reps
-
2B
Lu Raise
4
10 reps
RPE 6
3
Hammer Curl (Cable)
3
RPE 10
4
Bicep Curl (Cable)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Hanging Leg Raise
4
10 reps
-
2B
Lu Raise
4
10 reps
RPE 6
3
Hammer Curl (Cable)
3
RPE 10
4
Bicep Curl (Cable)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Hanging Leg Raise
4
10 reps
-
2B
Lu Raise
4
10 reps
RPE 6
3
Hammer Curl (Cable)
3
RPE 10
4
Bicep Curl (Cable)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Hanging Leg Raise
4
10 reps
-
2B
Lu Raise
4
10 reps
RPE 6
3
Hammer Curl (Cable)
3
RPE 10
4
Bicep Curl (Cable)
3
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
6 Reps
72%
2
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@6-9
3
Lateral Raise (Dumbbell)4 Sets
15 Reps
@7
4
Dip (Bodyweight)4 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)4 Sets
15 Reps
@7
Day 2
1
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
1 Set
10 Reps
7 Reps
5 Reps
3 Reps
-
-
-
-
2
Dumbbell Row2 Sets
20 Reps
-
3
Lat Pulldown3 Sets
10 Reps
-
4
Cable Low Row3 Sets
10 Reps
-
5
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
6
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
Day 3
1
High Pull3 Sets
10 Reps
@6
2
High Bar Squat (Barbell)4 Sets
5 Reps
68%
3
Clean Deadlift3 Sets
5 Reps
@6
4
Leg Extension2 Sets
@10
5
Hamstring Curl3 Sets
10 Reps
@8
Day 4
1
Treadmill1 Set
30 mins
-
2A
Hanging Leg Raise4 Sets
10 Reps
-
2B
Lu Raise4 Sets
10 Reps
@6
3
Hammer Curl (Cable)3 Sets
@10
4
Bicep Curl (Cable)3 Sets
@10