Mass and Power Variation 6 Day Workout

By Brian Turner

	Advanced (3+ years)
	53 minutes/day \| 6 days/week
	Build Muscle, Gain Strength
	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 Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Monday - Chest and Shoulders Focus

Day 2:

Tuesday - Back and Arms

Day 3:

Wednesday - Legs Focus

Day 4:

Thursday - Chest and Shoulders Focus

Day 5:

Friday - Strength Back and Arms Focus

Day 6:

Saturday - Legs Focus

Day 7:

Rest

Day 1 - Monday - Chest and Shoulders Focus

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Exercise	Sets	Reps	Rest
Circuit #1 - 2-3 rounds Rest 60s between rounds
1A.Incline Dumbbell Press	2-3 rounds	12-16 reps	0s
1B.Hammer Strength Machine Incline Bench Press	2-3 rounds	12-16 reps	60s
Circuit #2 - 2-3 rounds Rest 60s between rounds
2A.Decline Barbell Bench Press	2-3 rounds	12-16 reps	0s
2B.Decline Barbell Bench Press	2-3 rounds	12-16 reps	60s
Circuit #3 - 2-3 rounds Rest 60s between rounds
3A.Dumbbell Flyes	2-3 rounds	12-16 reps	0s
3B.Chest Dips	2-3 rounds	12-16 reps	0s
3C.Front Two-Dumbbell Raise	2-3 rounds	12-16 reps	60s
Circuit #4 - 2-3 rounds Rest 60s between rounds
4A.Seated Dumbbell Arnold Press	2-3 rounds	12-16 reps	0s
4B.Dumbbell Lateral Raise	2-3 rounds	12-16 reps	60s
Circuit #5 - 2-3 rounds Rest 60s between rounds
5A.Rear Delt Raise	2-3 rounds	12-16 reps	0s
5B.Dumbbell Lateral Raise	2-3 rounds	12-16 reps	60s
Circuit #6 - 2-3 rounds Rest 60s between rounds
6A.Barbell Shrug	2-3 rounds	12-16 reps	0s
6B.Face Pull	2-3 rounds	12-16 reps	60s

Day 2 - Tuesday - Back and Arms

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Exercise	Sets	Reps	Rest
Circuit #1 - 2-3 rounds Rest 60s between rounds
1A.Lat Pulldown	2-3 rounds	12-16 reps	0s
1B.Seated Cable Row	2-3 rounds	12-16 reps	60s
Circuit #2 - 2-3 rounds Rest 60s between rounds
2A.Leverage Iso Row	2-3 rounds	12-16 reps	0s
2B.Seated Cable Row	2-3 rounds	1 reps	60s
Circuit #3 - 2-3 rounds Rest 60s between rounds
3A.Pull-up	2-3 rounds	12-16 reps	0s
3B.Barbell Biceps Curl	2-3 rounds	12-16 reps	60s
Circuit #4 - 2-3 rounds Rest 60s between rounds
4A.Barbell Preacher Curl	2-3 rounds	12-16 reps	0s
4B.Hammer Plate Curl	2-3 rounds	12-16 reps	0s
4C.Two-Arm Dumbbell Preacher Curl	2-3 rounds	12-16 reps	60s
Circuit #5 - 2-3 rounds Rest 60s between rounds
5A.Seated Dumbbell Overhead Triceps Extension	2-3 rounds	12-16 reps	0s
5B.EZ-Bar Skullcrusher	2-3 rounds	12-16 reps	60s
6.Cable Tricep Extension	2-3 sets	12-16 reps	60s

Day 3 - Wednesday - Legs Focus

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3-4 sets	12-16 reps	60s
2.45 Degree Leg Press	3-4 sets	12-16 reps	60s
3.Leg Extensions	3-5 sets	12-16 reps	60s
4.Lying Leg Curls	3-5 sets	12-16 reps	60s

Day 4 - Thursday - Chest and Shoulders Focus

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	2-3 sets	2 reps	60s
2.Decline Barbell Bench Press	2-3 sets	2 reps	60s
3.Weighted Chest Dip	2-3 sets	2 reps	60s
4.Dumbbell Lateral Raise	2-3 sets	2 reps	60s
5.Rear Delt Raise	2-3 sets	2 reps	60s
6.Standing Barbell Military Press (AKA Overhead Press)	2-3 sets	2 reps	60s
7.Barbell Shrug	2-3 sets	2 reps	60s

Day 5 - Friday - Strength Back and Arms Focus

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Exercise	Sets	Reps	Rest
1.Seated Cable Row	2-3 sets	2 reps	60s
2.Leverage Iso Row	2-3 sets	2 reps	60s
3.Weighted Pullup	2-3 sets	2 reps	60s
4.Barbell Preacher Curl	2-3 sets	2 reps	60s
5.Two-Arm Dumbbell Preacher Curl	2-3 sets	2 reps	60s
6.Preacher Hammer Dumbbell Curl	2-3 sets	2 reps	60s
7.Two Arm Standing Dumbbell Extension	23-1 sets	2 reps	60s
8.EZ-Bar Skullcrusher	2-3 sets	2 reps	60s
9.Cable Tricep Extension	2-3 sets	2 reps	60s

Day 6 - Saturday - Legs Focus

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	2-3 sets	2 reps	60s
2.45 Degree Leg Press	2-3 sets	2 reps	60s
3.Seated Calf Raise Machine	2-3 sets	2 reps	60s
4.Lying Leg Curls	2-3 sets	2 reps	60s
5.Leg Extensions	2-3 sets	2 reps	60s

Date Created: 5/30/2018, UTC

Last Updated: 12/7/2021, UTC

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