Scribd
Upload
310 views6 pages

6-Day Workout Plan: Strength & Core

The document outlines a six-day workout plan focusing on different muscle groups each day, including push, pull, legs, and core exercises. Each day consists of specific exercises with recommended sets and repetitions aimed at building strength and muscle. The plan includes variations of common lifts and accessory movements to target all major upper and lower body muscles.

Uploaded by

amanfromit
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
310 views6 pages

6-Day Workout Plan: Strength & Core

The document outlines a six-day workout plan focusing on different muscle groups each day, including push, pull, legs, and core exercises. Each day consists of specific exercises with recommended sets and repetitions aimed at building strength and muscle. The plan includes variations of common lifts and accessory movements to target all major upper and lower body muscles.

Uploaded by

amanfromit
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: Push (Chest, Shoulders, Triceps)

1. Flat Barbell Bench Press - 3 x 8-10


2. Incline Dumbbell Press - 2 x 8-10
3. Overhead Barbell Press - 3 x 8-1 O
4. Dumbbell Lateral Raises - 4 x 12-15
5. Cable Tricep Pushdowns - 2 x 10-12
6. Overhead Tricep Extensions - 2 x 10-12
7. Push-Ups - 2 x Failure
Day 2: Pull (Back, Biceps, Rear Delts)

1. Deadlifts - 4 x 6-8
2. Pull-Ups or Lat pulldown- 3 x 8-10
3. Barbell Rows - 3 x 8-10
4. Face Pulls - 2 x 12-15
5. Barbell Bicep Curls - 2 x 10-12
6. Incline Dumbbell Curls - 3 x 8-10
Day 3: Legs+ Core (Quads, Hams, Core)

1. Back Squats - 4 x 8-10


2. Romanian Deadlifts - 3 x 8-10
3. Leg Press - 2 x 12-15
4. Walking Lunges - 3 x 12-15 per leg
5. Hanging Leg Raises - 4 x 15-20
6. Plank with Side Twists - 3 x 20 twists
Day 4: Chest + Back (Upper Body Focus)

1. Incline Barbell Bench Press - 3 x 8-10


2. Flat Dumbbell Press - 2 x 8-10
3. Pull-Ups (Weighted if needed) - 4 x 8-10
4. Barbell Pendlay Rows - 3 x 8-10
5. Dumbbell Chest Flyes - 3 x 12-15
6. Cable Lat Pullover - 2 x 10-12
7. Bar Dips - 2 x Failure
Day 5: Full Arms+ Shoulders

1. Cable Tricep Pushdown- 3 x 8-10


2. Skull Crushers (EZ Bar) - 3 x 10-12
3. Preacher Curls - 2 x 10-12
4. Incline Dumbbell Curls - 2 x 8-10
5. Hammer Curls - 2 x 10-12
6. Dumbbell Lateral Raises - 4 x 12-15
7. Face Pulls - 3 x 12-15
Day 6: Legs+ Core {Lower Body+ Core)

1. Front Squats - 3 x 8-10


2. Bulgarian Split Squats - 3 x 12-15 per leg
3. Leg Extension (Machine) - 2 x 12-15
4. Hamstring Curls (Machine) - 3 x 10-12
5. Standing Calf Raises - 4 x 15-20
6. Seated Calf Raises - 4 x 15-20
7. Cable Woodchoppers - 3 x 15 per side
8. Weighted Decline Sit-Ups - 3 x 15-20

You might also like