Free personalized workout plan

Progressive Muscle and Power 6 Day Workout

By mywrkouts.com

Experience
Intermediate (2-3 years)
Time
58 minutes/day | 6 days/week | 1 weeks
Good for
Men's Build Muscle, Men's Gain Strength
Equipment
Barbell, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Other, Pull up bar
Description

This 6 day workout routine focuses on compound lifts in order to build both muscle and power. Usually workouts focus on either muscle growth or building power, but this workout accomplishes both by using a variety of rep ranges across compound lifts. Across the 5 days, each muscle group is hit 2-3 times per week, which is optimal for achieving progress on all fronts. A large focus is put on only increasing the weight when you complete all sets for the given rep maximums. Only then do you add weight the next time you perform that exercise. If you're an intermediate lifter looking to gain muscle and build power quick, this workout is for you.

Show More

Week 1


Monday - Upper Body Power Workout A

Scroll to top

ExerciseSetsRepsRest
1. Barbell Bench Press
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration

Only increase weight after hitting all rep maximums.
6360s
2. Bent Over Barbell Row
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration

Only increase weight after hitting all rep maximums.
53 - 560s
3. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)

Only increase weight after hitting all rep maximums.
4660s
4. Dumbbell Curl

No media available

2 - 38 - 1260s
5. Straight Bar Tricep Extension
Straight Bar Tricep Extension demonstrationPlay Straight Bar Tricep Extension demonstration
2 - 38 - 1260s
6. Dumbbell Lateral Raise
Dumbbell Lateral Raise
2 - 38 - 1260s

Tuesday - Lower Body Power Workout A

Scroll to top

ExerciseSetsRepsRest
1. Barbell Squat
Barbell Squat demonstrationPlay Barbell Squat demonstration

Only increase weight after hitting all rep maximums.
6360s
2. Barbell Deadlift
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration

Only increase weight after hitting all rep maximums.
31060s
3. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat

Only increase weight after hitting all rep maximums.
3860s
4. Barbell Lunge
Barbell Lunge demonstrationPlay Barbell Lunge demonstration
310 - 1260s
5. 45 Degree Leg Press
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
28 - 1260s

Saturday - Upper Body Hypertrophy Workout B

Scroll to top

ExerciseSetsRepsRest
1. Barbell Bench Press
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration

Only increase weight after hitting all rep maximums.
41260s
2. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)

Only increase weight after hitting all rep maximums.
5560s
3. Barbell Wide Grip Upright Row
Barbell Wide Grip Upright Row
38 - 1060s
Circuit4A. Dumbbell Lateral Raise
Dumbbell Lateral Raise
38 - 1260s
4B. High Weight Plate Front Raise
High Weight Plate Front Raise demonstrationPlay High Weight Plate Front Raise demonstration
38 - 1260s
5. Barbell Biceps Curl
Barbell Biceps Curl

Only increase weight after hitting all rep maximums.
31060s
6. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
2 - 310 - 1260s

Sunday - Power Lower Body Workout C

Scroll to top

ExerciseSetsRepsRest
1. Barbell Squat
Barbell Squat demonstrationPlay Barbell Squat demonstration

Only increase weight after hitting all rep maximums.
4560s
2. Leg Extensions
Leg Extensions demonstrationPlay Leg Extensions demonstration

Drop Set
56 - 1260s

Date Created: 5/10/2018, UTC


Last Updated: 4/18/2021, UTC

Similar Workouts

More Workouts by mywrkouts.com

Find your perfect workout

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