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Progressive Muscle and Power 6 Day Workout

By Billy Porter

Experience
Intermediate (2-3 years)
Time
58 minutes/day | 6 days/week
Good for
Build Muscle, Gain Strength
Equipment
2 x Dumbbell, Barbell, Crossover Cable Machine, Dips (Parallel) Bar, EZ Bar, Lat Pulldown Cable Machine, Machine, Other, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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.

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Monday - Upper Body Power Workout A

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
6 sets, 3 reps, (rest 60s)
Only increase weight after hitting all rep maximums.
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
5 sets, 3 - 5 reps, (rest 60s)
Only increase weight after hitting all rep maximums.
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
4 sets, 6 reps, (rest 60s)
Only increase weight after hitting all rep maximums.
Show Alternative Exercises

No media available

2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Straight Bar Tricep Extension demonstrationPlay Straight Bar Tricep Extension demonstration
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Tuesday - Lower Body Power Workout A

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Barbell Squat demonstrationPlay Barbell Squat demonstration
6 sets, 3 reps, (rest 60s)
Only increase weight after hitting all rep maximums.
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 10 reps, (rest 60s)
Only increase weight after hitting all rep maximums.
Show Alternative Exercises
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
3 sets, 8 reps, (rest 60s)
Only increase weight after hitting all rep maximums.
Show Alternative Exercises
Barbell Lunge demonstrationPlay Barbell Lunge demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Thursday - Upper Body Hypertrophy Workout A

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 5 reps, (rest 60s)
Only increase weight after hitting all rep maximums.
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 8 reps, (rest 60s)
Only increase weight after hitting all rep maximums.
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
4 sets, 10 reps, (rest 60s)
Only increase weight after hitting all rep maximums.
Show Alternative Exercises
Circuit
EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Straight Bar Tricep Extension demonstrationPlay Straight Bar Tricep Extension demonstration
3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Hammer Curl demonstrationPlay Barbell Hammer Curl demonstration
2 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
French Press demonstrationPlay French Press demonstration
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
2 - 3 sets, AMAP reps, (rest 60s)
Show Alternative Exercises

Friday - Lower Body Power Workout B

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 5 reps, (rest 60s)
Only increase weight after hitting all rep maximums.
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
4 sets, 12 reps, (rest 60s)
Only increase weight after hitting all rep maximums.
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row
3 - 4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2 - 3 sets, AMAP reps, (rest 60s)
Show Alternative Exercises

Saturday - Upper Body Hypertrophy Workout B

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 12 reps, (rest 60s)
Only increase weight after hitting all rep maximums.
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
5 sets, 5 reps, (rest 60s)
Only increase weight after hitting all rep maximums.
Show Alternative Exercises
Barbell Wide Grip Upright Row demonstrationPlay Barbell Wide Grip Upright Row demonstration
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Lateral Raise
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
High Weight Plate Front Raise demonstrationPlay High Weight Plate Front Raise demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 10 reps, (rest 60s)
Only increase weight after hitting all rep maximums.
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
2 - 3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Sunday - Power Lower Body Workout C

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Barbell Squat demonstrationPlay Barbell Squat demonstration
4 sets, 5 reps, (rest 60s)
Only increase weight after hitting all rep maximums.
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
5 sets, 6 - 12 reps, (rest 60s)
Drop Set
Show Alternative Exercises

Date Created: 5/10/2018, UTC


Last Updated: 6/5/2021, UTC

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