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6-Day Home Workout Plan

By Christopher Stone

Experience
Intermediate (2-3 years)
Time
49 minutes/day | 6 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Increase Stamina, Tone Body
Equipment
Bodyweight, Chair, Flat Bench, Machine, Decline Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

The 6-day workout plan follows a different structure to the other program variations. The plan is four weeks long with three workouts to be performed twice per week. You will notice that there are two variations of the first couple of exercises in each workout - one strength and one power variation. The first time you perform the workout, perform the bodyweight version. The second time you perform it, use the power exercises. Also, be aware that the number of reps that you perform for the variations differ - the bodyweight versions use a higher rep range than the power exercises. As the weeks progress, the number of reps will gradually increase to ensure that you make significant progress in strength and fitness.

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Day 1 - Full Body

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Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
4 sets, 5-10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Clapping Pushup demonstrationPlay Clapping Pushup demonstration
4 sets, 5-10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bulgarian Split Squat on Chair demonstrationPlay Bulgarian Split Squat on Chair demonstration
4 sets, 5 reps, (rest 120s)
per leg
Time between exercises: 60s
Show Alternative Exercises
Side Crunch demonstrationPlay Side Crunch demonstration
4 sets, 5 reps, (rest 120s)
per side
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Full Body

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Scissors Jump demonstrationPlay Scissors Jump demonstration
4 sets, 5-10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
4 sets, 5-10 reps, (rest 120s)
Power
Time between exercises: 60s
Show Alternative Exercises
Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
4 sets, 5 reps, (rest 120s)
per leg
Time between exercises: 60s
Show Alternative Exercises
Dead Bug demonstrationPlay Dead Bug demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Full Body

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Low Lateral Lunge
4 sets, 5-10 reps, (rest 120s)
or you can do skaters
Time between exercises: 60s
Show Alternative Exercises
Pike Push Up on Floor demonstrationPlay Pike Push Up on Floor demonstration
4 sets, 5-10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Single Leg Calf Raise demonstrationPlay Single Leg Calf Raise demonstration
4 sets, 5 reps, (rest 120s)
per leg
Time between exercises: 60s
Show Alternative Exercises
Elbow to Hands Plank demonstrationPlay Elbow to Hands Plank demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Full Body

Scroll to top

Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
4 sets, 5-10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Clapping Pushup demonstrationPlay Clapping Pushup demonstration
4 sets, 5-10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bulgarian Split Squat on Chair demonstrationPlay Bulgarian Split Squat on Chair demonstration
4 sets, 5 reps, (rest 120s)
per leg
Time between exercises: 60s
Show Alternative Exercises
Side Crunch demonstrationPlay Side Crunch demonstration
4 sets, 5 reps, (rest 120s)
per side
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Full Body

Scroll to top

Scissors Jump demonstrationPlay Scissors Jump demonstration
4 sets, 5-10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
4 sets, 5-10 reps, (rest 120s)
Power
Time between exercises: 60s
Show Alternative Exercises
Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
4 sets, 5 reps, (rest 120s)
per leg
Time between exercises: 60s
Show Alternative Exercises
Dead Bug demonstrationPlay Dead Bug demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Day 6 - Full Body

Scroll to top

Low Lateral Lunge
4 sets, 5-10 reps, (rest 120s)
or you can do skaters
Time between exercises: 60s
Show Alternative Exercises
Pike Push Up on Floor demonstrationPlay Pike Push Up on Floor demonstration
4 sets, 5-10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Single Leg Calf Raise demonstrationPlay Single Leg Calf Raise demonstration
4 sets, 5 reps, (rest 120s)
per leg
Time between exercises: 60s
Show Alternative Exercises
Elbow to Hands Plank demonstrationPlay Elbow to Hands Plank demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 3/29/2020, UTC


Last Updated: 9/12/2020, UTC

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