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6 Day: Upper, Lower, Push, Pull, Legs, Arms

(Download Workout Program)

Day 1: Upper Body

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Barbell Bench Press: 4 sets of 8-10 reps
  2. Incline Dumbbell Press: 4 sets of 10-12 reps
  3. Cable Flyes: 3 sets of 12-15 reps
  4. Barbell Rows: 4 sets of 8-10 reps
  5. Lat Pulldowns: 4 sets of 10-12 reps
  6. Dumbbell Bicep Curls: 3 sets of 12-15 reps
  7. Tricep Pushdowns: 3 sets of 12-15 reps

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 2: Lower Body

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Squats: 4 sets of 8-10 reps
  2. Romanian Deadlifts: 4 sets of 8-10 reps
  3. Leg Press: 4 sets of 10-12 reps
  4. Calf Raises: 3 sets of 12-15 reps
  5. Hanging Leg Raises: 3 sets of 10-12 reps

Cool-down:

  1. Static stretches (e.g. chest stretch, tricep stretch, shoulder stretch)

Day 3: Push

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Barbell Military Press: 4 sets of 8-10 reps
  2. Dumbbell Flyes: 4 sets of 10-12 reps
  3. Close-Grip Bench Press: 3 sets of 12-15 reps
  4. Cable Tricep Pushdowns: 3 sets of 12-15 reps
  5. Incline Dumbbell Curls: 3 sets of 12-15 reps
  6. Cable Crunches: 3 sets of 15-20 reps

Cool-down:

  1. Static stretches (e.g. chest stretch, tricep stretch, shoulder stretch)

Day 4: Pull

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

  1. Deadlifts: 4 sets of 8-10 reps
  2. Pull-ups: 4 sets of 8-10 reps
  3. Dumbbell Rows: 4 sets of 10-12 reps
  4. Hammer Curls: 3 sets of 12-15 reps
  5. Face Pulls: 3 sets of 12-15 reps
  6. Reverse Flyes: 3 sets of 12-15 reps

Cool-down:

  • Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 5: Legs

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

  1. Barbell Lunges: 4 sets of 8-10 reps
  2. Leg Extensions: 4 sets of 10-12 reps
  3. Leg Curls: 4 sets of 10-12 reps
  4. Glute Bridges: 3 sets of 12-15 reps
  5. Standing Calf Raises: 3 sets of 12-15 reps
  6. Plank: 3 sets of 30-60 seconds

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 6: Arms

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

  1. Dumbbell Hammer Curls: 3 sets of 10-12 reps
  2. EZ Bar Preacher Curls: 3 sets of 10-12 reps
  3. Cable Tricep Pushdowns: 3 sets of 12-15 reps
  4. Skull Crushers: 3 sets of 10-12 reps
  5. Overhead Dumbbell Extensions: 3 sets of 12-15 reps
  6. Seated Dumbbell Shoulder Press: 4 sets of 8-10 reps
  7. Lateral Raises: 3 sets of 10-12 reps
  8. Front Raises: 3 sets of 10-12 reps
  9. Barbell Shrugs: 3 sets of 12-15 reps

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Note: If you find it difficult to complete a full body workout on the last day, you can switch to a lower intensity workout such as yoga or Pilates. This will allow you to work on your flexibility and mobility while still giving your body a chance to recover.

Categories6 Day
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6 Day: Full Body, Upper, Lower

(Download Workout Program)

Day 1: Full Body

Warm-up:

  1. 5-10 minutes of light cardio (e.g. jumping jacks, jogging in place)

Main Workout:

  1. Squats: 3 sets of 10 reps
  2. Push-ups: 3 sets of 10 reps
  3. Lunges: 3 sets of 10 reps per leg
  4. Dumbbell shoulder press: 3 sets of 10 reps
  5. Bent-over dumbbell rows: 3 sets of 10 reps
  6. Plank: 3 sets of 30 seconds

Day 2: Upper Body

Warm-up:

  1. 5-10 minutes of light cardio (e.g. jumping jacks, jogging in place)

Main Workout:

  1. Bench press: 3 sets of 10 reps
  2. Dumbbell bicep curls: 3 sets of 10 reps
  3. Lat pulldowns: 3 sets of 10 reps
  4. Tricep dips: 3 sets of 10 reps
  5. Cable chest fly: 3 sets of 10 reps
  6. Reverse fly: 3 sets of 10 reps

Day 3: Lower Body

Warm-up:

  1. 5-10 minutes of light cardio (e.g. jumping jacks, jogging in place)

Main Workout:

  1. Deadlifts: 3 sets of 10 reps
  2. Glute bridges: 3 sets of 10 reps
  3. Leg press: 3 sets of 10 reps
  4. Leg curls: 3 sets of 10 reps
  5. Calf raises: 3 sets of 10 reps
  6. Plank: 3 sets of 30 seconds

Day 4: Full Body

Warm-up:

  1. 5-10 minutes of light cardio (e.g. jumping jacks, jogging in place)

Main Workout:

  1. Romanian deadlifts: 3 sets of 10 reps
  2. Dumbbell bench press: 3 sets of 10 reps
  3. Standing dumbbell curls: 3 sets of 10 reps
  4. Dumbbell lateral raises: 3 sets of 10 reps
  5. Cable rows: 3 sets of 10 reps
  6. Plank: 3 sets of 30 seconds

Day 5: Upper Body

Warm-up:

  1. 5-10 minutes of light cardio (e.g. jumping jacks, jogging in place)

Main Workout:

  1. Seated dumbbell shoulder press: 3 sets of 10 reps
  2. Barbell bicep curls: 3 sets of 10 reps
  3. Cable tricep pushdowns: 3 sets of 10 reps
  4. Cable rows: 3 sets of 10 reps
  5. Cable chest press: 3 sets of 10 reps
  6. Reverse fly: 3 sets of 10 reps

Day 6: Lower Body

Warm-up:

  1. 5-10 minutes of light cardio (e.g. jumping jacks, jogging in place)

Main Workout:

  1. Squats: 3 sets of 10 reps
  2. Deadlifts: 3 sets of 10 reps
  3. Walking lunges: 3 sets of 10 reps per leg
  4. Leg press: 3 sets of 10 reps
  5. Calf raises: 3 sets of 10 reps
  6. Plank: 3 sets of 30 seconds

Note: Before starting any workout plan, it’s important to warm up properly to prevent injury. You can do a few minutes of light cardio (e.g. jumping jacks, jogging in place), followed by dynamic stretching (e.g. arm circles, leg swings).

Note: It’s important to cool down after each workout as well. You can do a few minutes of light cardio (e.g. walking), followed by static stretching (e.g. holding a stretch for 20-30 seconds). Make sure to also stay hydrated and refuel with a healthy meal or snack after each workout.

Categories6 Day
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6 Day: Upper, Lower

(Download Workout Program)

Day 1: Upper Body

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Bench Press: 4 sets of 8-10 reps
  2. Incline Dumbbell Press: 3 sets of 10-12 reps
  3. Pull-ups: 3 sets of max reps
  4. Bent-Over Barbell Rows: 4 sets of 8-10 reps
  5. Seated Dumbbell Shoulder Press: 3 sets of 10-12 reps
  6. Lateral Raises: 3 sets of 12-15 reps
  7. Bicep Curls: 3 sets of 10-12 reps
  8. Tricep Pushdowns: 3 sets of 10-12 reps

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 2: Lower Body

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Squats: 4 sets of 8-10 reps
  2. Romanian Deadlifts: 3 sets of 10-12 reps
  3. Leg Press: 3 sets of 12-15 reps
  4. Leg Extensions: 3 sets of 12-15 reps
  5. Seated Calf Raises: 3 sets of 15-20 reps
  6. Abdominal Crunches: 3 sets of 15-20 reps
  7. Plank: 3 sets of 30-45 seconds

Cool-down:

  1. Static stretches (e.g. chest stretch, tricep stretch, shoulder stretch)

Day 3: Upper Body

Warm-up:

  • Military Press: 4 sets of 8-10 reps
  • Dumbbell Flyes: 3 sets of 10-12 reps
  • Chin-ups: 3 sets of max reps
  • Barbell Rows: 4 sets of 8-10 reps
  • Dumbbell Front Raises: 3 sets of 12-15 reps
  • Rear Delt Flyes: 3 sets of 12-15 reps
  • Hammer Curls: 3 sets of 10-12 reps
  • Cable Tricep Extensions: 3 sets of 10-12 reps

Cool-down:

  1. Static stretches (e.g. chest stretch, tricep stretch, shoulder stretch)

Day 4: Lower Body

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

  1. Deadlifts: 4 sets of 8-10 reps
  2. Leg Curls: 3 sets of 10-12 reps
  3. Barbell Lunges: 3 sets of 12-15 reps
  4. Glute Bridges: 3 sets of 12-15 reps
  5. Standing Calf Raises: 3 sets of 15-20 reps
  6. Russian Twists: 3 sets of 15-20 reps
  7. Bicycle Crunches: 3 sets of 15-20 reps

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 5: Upper Body

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

  1. Incline Bench Press: 4 sets of 8-10 reps
  2. Cable Flyes: 3 sets of 10-12 reps
  3. Dumbbell Rows: 4 sets of 8-10 reps
  4. Lat Pulldowns: 3 sets of 10-12 reps
  5. Arnold Presses: 3 sets of 12-15 reps
  6. Upright Rows: 3 sets of 12-15 reps
  7. Preacher Curls: 3 sets of 10-12 reps
  8. Skull Crushers: 3 sets of 10-12 reps

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 6: Lower Body

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

  1. Barbell Squats – 4 sets x 6-8 reps
  2. Romanian Deadlifts – 3 sets x 10-12 reps
  3. Bulgarian Split Squats – 3 sets x 8-10 reps per leg
  4. Leg Press – 3 sets x 10-12 reps
  5. Leg Curl – 3 sets x 10-12 reps

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Note: If you find it difficult to complete a full body workout on the last day, you can switch to a lower intensity workout such as yoga or Pilates. This will allow you to work on your flexibility and mobility while still giving your body a chance to recover.

Categories6 Day
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6 Day: Push, Pull, Legs

(Download Workout Program)

Day 1: Push

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Barbell Bench Press: 4 sets of 8-10 reps
  2. Incline Dumbbell Press: 4 sets of 10-12 reps
  3. Cable Flyes: 3 sets of 12-15 reps
  4. Seated Dumbbell Shoulder Press: 4 sets of 10-12 reps
  5. Lateral Raises: 3 sets of 12-15 reps
  6. Cable Tricep Pushdowns: 3 sets of 12-15 reps

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 2: Pull

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Deadlifts: 4 sets of 8-10 reps
  2. Pull-ups: 4 sets of 8-10 reps
  3. Dumbbell Rows: 4 sets of 10-12 reps
  4. Hammer Curls: 3 sets of 12-15 reps
  5. Face Pulls: 3 sets of 12-15 reps
  6. Reverse Flyes: 3 sets of 12-15 reps

Cool-down:

  1. Static stretches (e.g. chest stretch, tricep stretch, shoulder stretch)

Day 3: Legs

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Squats: 4 sets of 8-10 reps
  2. Romanian Deadlifts: 4 sets of 8-10 reps
  3. Leg Press: 4 sets of 10-12 reps
  4. Calf Raises: 3 sets of 12-15 reps
  5. Hanging Leg Raises: 3 sets of 10-12 reps

Cool-down:

  1. Static stretches (e.g. chest stretch, tricep stretch, shoulder stretch)

Day 4: Push

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

  1. Barbell Military Press: 4 sets of 8-10 reps
  2. Dumbbell Flyes: 4 sets of 10-12 reps
  3. Close-Grip Bench Press: 3 sets of 12-15 reps
  4. Cable Tricep Pushdowns: 3 sets of 12-15 reps
  5. Incline Dumbbell Curls: 3 sets of 12-15 reps
  6. Cable Crunches: 3 sets of 15-20 reps

Cool-down:

  • Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 5: Pull

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

  1. Barbell Rows: 4 sets of 8-10 reps
  2. Lat Pulldowns: 4 sets of 10-12 reps
  3. Dumbbell Shrugs: 3 sets of 12-15 reps
  4. Preacher Curls: 3 sets of 12-15 reps
  5. Hammer Strength Chest Supported Rows: 3 sets of 12-15 reps
  6. Cable Woodchoppers: 3 sets of 12-15 reps

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 6: Legs

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

  1. Barbell Lunges: 4 sets of 8-10 reps
  2. Leg Extensions: 4 sets of 10-12 reps
  3. Leg Curls: 4 sets of 10-12 reps
  4. Glute Bridges: 3 sets of 12-15 reps
  5. Standing Calf Raises: 3 sets of 12-15 reps
  6. Plank: 3 sets of 30-60 seconds

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Note: Warm-up and cool-down routines should be included for each workout day. These can include 5-10 minutes of light cardio, dynamic stretching, and static stretching. It’s also important to give yourself rest days to allow your muscles to recover and grow.

Categories6 Day
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6 Day Home: Push, Pull, Legs

(Download Workout Program)

Equipment needed:

  • Dumbbells (preferably adjustable)
  • Resistance bands
  • Pull-up bar (optional)
  • Yoga mat (optional)

Warm-up:

  1. 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
  2. Dynamic stretching for the muscles you’ll be working on that day (e.g. arm circles, leg swings, etc.)

Day 1: Push

  1. Dumbbell bench press (3 sets of 8-12 reps)
  2. Dumbbell shoulder press (3 sets of 8-12 reps)
  3. Tricep kickbacks with resistance bands (3 sets of 12-15 reps)
  4. Lateral raises with resistance bands (3 sets of 12-15 reps)
  5. Push-ups (3 sets of 12-15 reps)
  6. Diamond push-ups (3 sets of 12-15 reps)

Day 2: Pull

  1. Dumbbell rows (3 sets of 8-12 reps)
  2. Bicep curls with resistance bands (3 sets of 12-15 reps)
  3. Hammer curls with dumbbells (3 sets of 8-12 reps)
  4. Lat pulldowns with resistance bands (3 sets of 12-15 reps)
  5. Reverse flys with resistance bands (3 sets of 12-15 reps)
  6. Chin-ups or pull-ups (3 sets of as many reps as possible)

Day 3: Legs

  1. Dumbbell squats (3 sets of 8-12 reps)
  2. Lunges with dumbbells (3 sets of 8-12 reps per leg)
  3. Deadlifts with resistance bands (3 sets of 12-15 reps)
  4. Calf raises with dumbbells (3 sets of 12-15 reps)
  5. Glute bridges with resistance bands (3 sets of 12-15 reps)
  6. Single-leg Romanian deadlifts with dumbbells (3 sets of 8-12 reps per leg)

Day 4: Push

  1. Dumbbell incline bench press (3 sets of 8-12 reps)
  2. Arnold press with dumbbells (3 sets of 8-12 reps)
  3. Tricep pushdowns with resistance bands (3 sets of 12-15 reps)
  4. Front raises with resistance bands (3 sets of 12-15 reps)
  5. Close-grip push-ups (3 sets of 12-15 reps)
  6. Dumbbell flys (3 sets of 12-15 reps)

Day 5: Pull

  1. Dumbbell hammer curls (3 sets of 8-12 reps)
  2. Dumbbell concentration curls (3 sets of 8-12 reps per arm)
  3. Resistance band face pulls (3 sets of 12-15 reps)
  4. Resistance band pull-aparts (3 sets of 12-15 reps)
  5. Dumbbell shrugs (3 sets of 12-15 reps)
  6. Bent-over dumbbell rows (3 sets of 8-12 reps)

Day 6: Legs

  1. Goblet Squats – (3 sets of 12 reps)
  2. Bulgarian Split Squats – (3 sets of 10 reps each leg)
  3. Glute Bridges – (3 sets of 12 reps)
  4. Standing Calf Raises – (3 sets of 15 reps)
  5. Seated Leg Curls (using resistance bands or dumbbells) – (3 sets of 12 reps)
  6. Wall Sits – (3 sets of 30 seconds each)

Remember to adjust the weights and repetitions based on your fitness level and always listen to your body. Rest for at least one day between workout days to allow your muscles to recover and grow.