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6-Day Workout Plan: Strength Training

The document outlines a six-day workout plan focusing on different muscle groups each day, including exercises for the chest, legs, back, delts, biceps, triceps, and abs. Each day specifies the number of sets and repetitions, with warm-up sets recommended before heavy lifts. The plan emphasizes progressive overload by suggesting specific percentages of one-rep max (1RM) for certain exercises.

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Bhuwan Bhaskar Tadiyal
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45 views1 page

6-Day Workout Plan: Strength Training

The document outlines a six-day workout plan focusing on different muscle groups each day, including exercises for the chest, legs, back, delts, biceps, triceps, and abs. Each day specifies the number of sets and repetitions, with warm-up sets recommended before heavy lifts. The plan emphasizes progressive overload by suggesting specific percentages of one-rep max (1RM) for certain exercises.

Uploaded by

Bhuwan Bhaskar Tadiyal
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Day-1 EXERCISES SET REPS

6(3-4 WARMUP SETS TILL


CHEST BENCH PRESS YOU REACH YOUR 75% 6-8
OF 1RM)
CHEST INCLINE DUMBELL PRESS 4 10
DELTS LATERAL RAISES 4 12-15
DELTS REVERSE PECDEC FLY 3 10
BICEPS BARBELL CURLS 3 10-12
TRICEPS CLOSE GRIP BENCH PRESS 2 8-12
TRICEPS CABLE KICKBACKS 2 8-12
ABS PLANK 3 1-2MIN

Day-2 EXERCISES SET REPS


LEGS LUNGES 4 10/EACH
LEGS LEG PRESS 3 12-15
LEGS LEG EXTENSION 3 6-12
LEGS DB STIFF LEG 3 8-12
LEGS DB CALF RAISES 3 12-15
LEGS HYPEREXTENSION 4 10-12
OBLIQUES SIDE BENDING(PLATES) 4 15EACH SIDE

Day-3 EXERCISES SET REPS


6(3-4 WARMUP SETS TILL
6(70% OF 1RM)
BACK DEADLIFT YOU REACH YOUR 70%
(RIR-2)
OF 1RM)
BACK BARBELL ROW 3 6-10(RIR-2)
BACK LATPULL DOWN 3 8-12
BACK CHEST SUPPORTED DB ROW 3 8-12
BACK SEATED ROW 3 8-12
CHEST PECDEC FLY 2 8-12
BICEPS CABLE CURL 4(1WARMUP) 8-12
TRICEPS CABLE ROPE PUSHDOWN 3 8-12
ABS LEG RAISES 3 10

Day-4 EXERCISES SET REPS


6(3-4 WARMUP SETS TILL
DELTS OVERHEAD PRESS YOU REACH YOUR 80% 6-8(RIR-2)
OF 1RM)
CHEST FLAT DB PRESS 4 10
CHEST INCLINE CABLE FLYS 3 8-12
DELTS CABLE LATERAL RAISES 3 10
TRAPS BARBELL SHRUGS 4 10-12
TRICEPS CABLE OVERHEAD EXTENSION 3 8-12
TRICEPS CABLE KICKBACKS 2 8-12
OBLIQUES SIDE PLANK 3 1-2MIN

Day-5 EXERCISES SET REPS


6(3-4 WARMUP SETS TILL
LEGS SQUATS YOU REACH YOUR 80% 6-8(RIR-2)
OF 1RM)
LEGS LEG PRESS 3 6-8
LEGS LEG EXTENSION 3 12-15
LEGS LEG CURL 3 12-15
LEGS DB CALF RAISES 3 8-10
10(WITH 5-
10SECONDS
LEGS GLUTE BRIGE(DB) 3 PAUSE AT
CONCENTRIC
POSITION)
ABS PLANK 3 1-2MIN

Day-6 EXERCISES SET REPS


CHEST BENCH PRESS 3 12-15
CHEST INCLINE BENCH PRESS 3 12-15
CHEST PEC DEC FLY 4 12-15
LEGS LEG EXTENSION 5 12-15
LEGS LEG PRESS 4 12-15
LEGS LEG CURL 4 12-15
DELTS LATERAL FLYS DB 4 12-15
TRICEPS ROPE CABLE CRUNCHES 4 12-15
BICEPS CABLE CURLS 4 12-15
BACK BENT OVER ROW 4 12-15
LEGS CALF RAISES 3 12-15

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