Create a free workout plan with AI

Mass and Power Variation 6 Day Workout

By Brian Turner

Experience
Advanced (3+ years)
Time
53 minutes/day | 6 days/week
Good for
Build Muscle, Gain Strength
Equipment
2 x Dumbbell, Incline Bench, Machine, Barbell, Decline Bench, Flat Bench, Dips (Parallel) Bar, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Row Machine, Pull up bar, Preacher Curl Bench, Weight Plate, 1 x Dumbbell, EZ Bar, Rope Cable Machine, Straight Bar Attachment, Squat Rack, 45 Degree Leg Press Machine, Leg Extension Machine, Lying Leg Curl Machine, Other, Seated Calf Raise Machine
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description

This 6 day routine alternates between high rep/low weight and low rep/high weight sets in order to provide a variety of stimuli for muscle and strength growth. High weight and low reps have been shown to be best for increasing strength, and higher reps with lower weight provide volume that is critical for building muscle mass. With both protocols across the week, along with superset variations, this workout is more than enough to keep your body growing and adapting. Intermediates looking for a challenge that will help them reach new heights will love this workout.

Show More


Day 1 - Monday - Chest and Shoulders Focus

Scroll to top

Circuit
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hammer Strength Machine Incline Bench Press demonstrationPlay Hammer Strength Machine Incline Bench Press demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Seated Dumbbell Arnold Press
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Face Pull demonstrationPlay Face Pull demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Tuesday - Back and Arms

Scroll to top

Circuit
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Leverage Iso Row demonstrationPlay Leverage Iso Row demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row
2-3 sets, 1 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Pull-up demonstrationPlay Pull-up demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Preacher Curl demonstrationPlay Barbell Preacher Curl demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hammer Plate Curl demonstrationPlay Hammer Plate Curl demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Two-Arm Dumbbell Preacher Curl demonstrationPlay Two-Arm Dumbbell Preacher Curl demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Seated Dumbbell Overhead Triceps Extension demonstrationPlay Seated Dumbbell Overhead Triceps Extension demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
2-3 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Wednesday - Legs Focus

Scroll to top


Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3-4 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3-4 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3-5 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3-5 sets, 12-16 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Thursday - Chest and Shoulders Focus

Scroll to top

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2-3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
2-3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
2-3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
2-3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
2-3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
2-3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
2-3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Friday - Strength Back and Arms Focus

Scroll to top

Seated Cable Row
2-3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leverage Iso Row demonstrationPlay Leverage Iso Row demonstration
2-3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Pullup demonstrationPlay Weighted Pullup demonstration
2-3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Preacher Curl demonstrationPlay Barbell Preacher Curl demonstration
2-3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Two-Arm Dumbbell Preacher Curl demonstrationPlay Two-Arm Dumbbell Preacher Curl demonstration
2-3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Preacher Hammer Dumbbell Curl demonstrationPlay Preacher Hammer Dumbbell Curl demonstration
2-3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Two Arm Standing Dumbbell Extension demonstrationPlay Two Arm Standing Dumbbell Extension demonstration
23-1 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
2-3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
2-3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 6 - Saturday - Legs Focus

Scroll to top

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
2-3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
2-3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine
2-3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
2-3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
2-3 sets, 2 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 5/30/2018, UTC


Last Updated: 10/27/2021, UTC

Similar Workouts

Similiar push / pull / legs workouts

More workouts like this

Men's Build Muscle, Men's Gain Strength

Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.