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6-Day Workout Plan for Strength & Stamina

This 6-day workout routine aims to build muscle, speed, strength, and endurance through a variety of exercises targeting different body parts each day. The program includes upper body, lower body, martial arts, back and core, explosive power, and calisthenics workouts, with a rest day for recovery. It is designed to be followed for 90 days to achieve significant fitness improvements.

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23 views2 pages

6-Day Workout Plan for Strength & Stamina

This 6-day workout routine aims to build muscle, speed, strength, and endurance through a variety of exercises targeting different body parts each day. The program includes upper body, lower body, martial arts, back and core, explosive power, and calisthenics workouts, with a rest day for recovery. It is designed to be followed for 90 days to achieve significant fitness improvements.

Uploaded by

abbasnaqvi8194518
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd

Workout Routine (6 Days a Week)

This plan is designed to:


✔️ Bulk up your chest & arms like David Laid
✔️ Build speed & strength like Bruce Lee
✔️ Improve endurance & stamina
✔️ Develop calisthenics skills

Day 1: Upper Body (Strength & Size)


✅ Push-ups – 4x15 (Increase reps weekly)
✅ Diamond Push-ups – 4x12 (Targets triceps & inner chest)
✅ Dumbbell Shoulder Press – 4x10
✅ Dumbbell Lateral Raises – 4x12
✅ Triceps Dips (Chair) – 4x12
✅ Hammer Curls (Dumbbells) – 4x12
✅ Hand Gripper (Forearm Strength) – 3x25

Day 2: Lower Body + Speed & Agility


✅ Squats – 4x15
✅ Bulgarian Split Squats – 4x12 (each leg)
✅ Calf Raises – 4x20
✅ Jump Squats – 3x12
✅ Fast High Knees – 3x30 sec
✅ Side-to-Side Hops – 3x30 sec

Day 3: Martial Arts + Stamina


✅ Shadow Boxing – 4x1 min
✅ Fast Punches (Speed Training) – 4x30 sec
✅ Knee Strikes – 3x20 (each leg)
✅ Push-ups (Speed Variant) – 4x12
✅ Plank Punches – 4x10 (each hand)
✅ Jump Rope (or Fast Steps) – 3 min
✅ Burpees – 4x12

Day 4: Back & Core (Strength & Calisthenics)


✅ Superman Hold (Back Strength) – 3x30 sec
✅ Dumbbell Rows – 4x12
✅ Plank (Core Strength) – 4x30 sec
✅ Leg Raises – 4x15
✅ Russian Twists – 4x20
✅ L-Sit Hold (If Possible) – 3x10 sec

Day 5: Explosive Power (Speed & Strength)


✅ Clap Push-ups – 4x10
✅ Jump Squats – 4x12
✅ Hand Gripper – 3x25
✅ Shadow Boxing – 3x30 sec
✅ Dumbbell Punches – 3x20 (each hand)
✅ Fast Sprints (or High Knees) – 3x30 sec

Day 6: Calisthenics + Full-Body Strength


✅ Archer Push-ups – 4x10 (Each Arm)
✅ Pike Push-ups (Shoulders) – 4x12
✅ Wall Handstand Hold – 3x20 sec
✅ Hollow Body Hold (Core) – 3x30 sec
✅ Squat Holds (Wall Sit) – 3x30 sec

Day 7: Rest & Recovery


🔥 Active Recovery: Stretching, deep breathing, and walking.
How Long to Follow This Routine?
Follow this for 90 days (3 months). You will:
✅ Gain muscle mass & definition
✅ Develop speed & explosive power
✅ Improve self-defense abilities
✅ Build crazy stamina & endurance

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