Free personalized workout plan

6-Day Home Workout Plan

By Christopher Stone

Experience

Intermediate (2-3 years)

Days per week

6 days

Time

59 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
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

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Equipment

Bodyweight, Box, Chair, Machine

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

59 minutes

Genders

Female, Male

Days per week

6 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
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

Show More

Equipment

Bodyweight, Box, Chair, Machine

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets5 - 10 reps120s
2. Clapping Pushup
Clapping Pushup
4 sets5 - 10 reps120s
3. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets5 reps120s
per leg
4. Side Crunch4 sets5 reps120s
per side

ExerciseSetsRepsRestNotes
1. Scissors Jump
Scissors Jump
4 sets5 - 10 reps120s
2. Bench Dip4 sets5 - 10 reps120s
Power
3. Single Leg Hip Bridge4 sets5 reps120s
per leg
4. Dead Bug
Dead Bug
4 sets10 reps120s

ExerciseSetsRepsRestNotes
1. Low Lateral Lunge
Low Lateral Lunge
4 sets5 - 10 reps120s
or you can do skaters
2. Pike Push Up on Floor4 sets5 - 10 reps120s
3. Single Leg Calf Raise4 sets5 reps120s
per leg
4. Elbow to Hands Plank
Elbow to Hands Plank
4 sets10 reps120s

ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets5 - 10 reps120s
2. Clapping Pushup
Clapping Pushup
4 sets5 - 10 reps120s
3. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets5 reps120s
per leg
4. Side Crunch4 sets5 reps120s
per side

ExerciseSetsRepsRestNotes
1. Scissors Jump
Scissors Jump
4 sets5 - 10 reps120s
2. Bench Dip4 sets5 - 10 reps120s
Power
3. Single Leg Hip Bridge4 sets5 reps120s
per leg
4. Dead Bug
Dead Bug
4 sets10 reps120s

ExerciseSetsRepsRestNotes
1. Low Lateral Lunge
Low Lateral Lunge
4 sets5 - 10 reps120s
or you can do skaters
2. Pike Push Up on Floor4 sets5 - 10 reps120s
3. Single Leg Calf Raise4 sets5 reps120s
per leg
4. Elbow to Hands Plank
Elbow to Hands Plank
4 sets10 reps120s

Week 2



ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets6 - 12 reps120s
2. Decline Pushup
Decline Pushup
4 sets6 - 12 reps120s
3. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets6 reps120s
per leg
4. Side Crunch4 sets6 reps120s
per side

ExerciseSetsRepsRestNotes
1. Scissors Jump
Scissors Jump
4 sets6 - 12 reps120s
2. Bench Dip4 sets6 - 12 reps120s
Power
3. Single Leg Hip Bridge4 sets6 reps120s
per leg
4. Dead Bug
Dead Bug
4 sets12 reps120s

ExerciseSetsRepsRestNotes
1. Low Lateral Lunge
Low Lateral Lunge
4 sets6 - 12 reps120s
or you can do skaters
2. Pike Push Up on Floor4 sets6 - 12 reps120s
3. Single Leg Calf Raise4 sets6 reps120s
per leg
4. Elbow to Hands Plank
Elbow to Hands Plank
4 sets12 reps120s

ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets6 - 12 reps120s
2. Decline Pushup
Decline Pushup
4 sets6 - 12 reps120s
3. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets6 reps120s
per leg
4. Side Crunch4 sets6 reps120s
per side

ExerciseSetsRepsRestNotes
1. Scissors Jump
Scissors Jump
4 sets6 - 12 reps120s
2. Bench Dip4 sets6 - 12 reps120s
Power
3. Single Leg Hip Bridge4 sets6 reps120s
per leg
4. Dead Bug
Dead Bug
4 sets12 reps120s

ExerciseSetsRepsRestNotes
1. Low Lateral Lunge
Low Lateral Lunge
4 sets6 - 12 reps120s
or you can do skaters
2. Pike Push Up on Floor4 sets6 - 12 reps120s
3. Single Leg Calf Raise4 sets6 reps120s
per leg
4. Elbow to Hands Plank
Elbow to Hands Plank
4 sets12 reps120s

Week 3



ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets8 - 16 reps120s
2. Decline Pushup
Decline Pushup
4 sets8 - 16 reps120s
3. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets8 reps120s
per leg
4. Side Crunch4 sets8 reps120s
per side

ExerciseSetsRepsRestNotes
1. Scissors Jump
Scissors Jump
4 sets8 - 16 reps120s
2. Bench Dip4 sets8 - 16 reps120s
Power
3. Single Leg Hip Bridge4 sets8 - 16 reps120s
per leg
4. Dead Bug
Dead Bug
4 sets16 reps120s

ExerciseSetsRepsRestNotes
1. Low Lateral Lunge
Low Lateral Lunge
4 sets8 - 16 reps120s
or you can do skaters
2. Pike Push Up on Floor4 sets8 - 16 reps120s
3. Single Leg Calf Raise4 sets8 reps120s
per leg
4. Elbow to Hands Plank
Elbow to Hands Plank
4 sets16 reps120s

ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets8 - 16 reps120s
2. Decline Pushup
Decline Pushup
4 sets8 - 16 reps120s
3. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets8 reps120s
per leg
4. Side Crunch4 sets8 reps120s
per side

ExerciseSetsRepsRestNotes
1. Scissors Jump
Scissors Jump
4 sets8 - 16 reps120s
2. Bench Dip4 sets8 - 16 reps120s
Power
3. Single Leg Hip Bridge4 sets8 - 16 reps120s
per leg
4. Dead Bug
Dead Bug
4 sets16 reps120s

ExerciseSetsRepsRestNotes
1. Low Lateral Lunge
Low Lateral Lunge
4 sets8 - 16 reps120s
or you can do skaters
2. Pike Push Up on Floor4 sets8 - 16 reps120s
3. Single Leg Calf Raise4 sets8 reps120s
per leg
4. Elbow to Hands Plank
Elbow to Hands Plank
4 sets16 reps120s

Week 4



ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets10 - 20 reps120s
2. Decline Pushup
Decline Pushup
4 sets10 - 20 reps120s
3. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets20 reps120s
per leg
4. Side Crunch4 sets10 reps120s
per side

ExerciseSetsRepsRestNotes
1. Scissors Jump
Scissors Jump
4 sets10 - 20 reps120s
2. Bench Dip4 sets10 - 20 reps120s
Power
3. Single Leg Hip Bridge4 sets20 reps120s
per leg
4. Dead Bug
Dead Bug
4 sets20 reps120s

ExerciseSetsRepsRestNotes
1. Low Lateral Lunge
Low Lateral Lunge
4 sets10 - 20 reps120s
or you can do skaters
2. Pike Push Up on Floor4 sets10 - 20 reps120s
3. Single Leg Calf Raise4 sets20 reps120s
per leg
4. Elbow to Hands Plank
Elbow to Hands Plank
4 sets20 reps120s

ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets10 - 20 reps120s
2. Decline Pushup
Decline Pushup
4 sets10 - 20 reps120s
3. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets20 reps120s
per leg
4. Side Crunch4 sets10 reps120s
per side

ExerciseSetsRepsRestNotes
1. Scissors Jump
Scissors Jump
4 sets10 - 20 reps120s
2. Bench Dip4 sets10 - 20 reps120s
Power
3. Single Leg Hip Bridge4 sets20 reps120s
per leg
4. Dead Bug
Dead Bug
4 sets20 reps120s

ExerciseSetsRepsRestNotes
1. Low Lateral Lunge
Low Lateral Lunge
4 sets10 - 20 reps120s
or you can do skaters
2. Pike Push Up on Floor4 sets10 - 20 reps120s
3. Single Leg Calf Raise4 sets20 reps120s
per leg
4. Elbow to Hands Plank
Elbow to Hands Plank
4 sets20 reps120s

Date Created: 3/29/20, 2:06 AM


Last Updated: 9/12/20, 9:38 PM

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