6-Day Squat Bench Row

Unleash your strength with the 6-Day Squat Bench Row program, designed for serious lifters looking to build muscle and enhance their power. Over three weeks, you'll engage in a balanced routine focusing on barbell squats, bench presses, and rows, pushing your limits six days a week. Each session is structured with high-intensity sets to maximize gains while targeting key muscle groups. Perfect for those with garage gym setups, this program will transform your physique and elevate your performance. Get ready to crush your goals!

Build strength with just a barbell and compound movements. Keep it simple and don't stress. 

Start VERY light. Use just the bar if you aren't sure. Increase the weight on the bar (total weight, not each side) every training day. Add more if you think you can. Don't be dumb and overdo it though.
Squat-10-20 lbs
Bench-5-10 lbs
Row-5-10 lbs

Rest 2-5 minutes between sets. 

Accessories- if you want to add accessories, do it. Just don't go overboard. Dips, pushups, pull/chinups, kettlebell swings, curls, doesnt matter what just pick something. Pick 1 thing and do it for 30-50 reps with however many sets you want. 
Ex: Strict chinups 3 sets of 10 OR 6 sets of 5 OR just do a set of 30.
 2 min rest between sets


Then go walk at a steady pace for a minimum of 30 minutes. Every day. After meals is a good time to do it. If you have time do an hour. 

After week 3 just restart. 
Ex- Bench
week 1- 135 lbs
Week 3- 165 (restart)
Week 4- 165 
Week 6- 195 (restart)
Week 7- 195
Week 9- 225 (restart)
Week 10- 225
Week 12- 255 (probably stop here)

Deloads- If you fail a lift, decrease the weight a little (10%) and try again. If you fail again stop for the day, and start the next day of the same lift 10% lower.
Ex- failed 225 on a tues, do 205 on thurs, and 210 the next tues, etc. 

Do not do this forever. After 4-6 months switch to a real program from someone like Wendler, Candito, or Bromley. They're all on here.

0 reviews for 6-Day Squat Bench Row