Free personalized workout plan

Progressive Muscle and Power 6 Day Workout

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

6 days

Time

58 minutes

Genders

Male

Goals

Build Muscle (Male)
Gain Strength (Male)
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 us

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Equipment

Barbell, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

58 minutes

Genders

Male

Days per week

6 days

Goals

Build Muscle (Male)
Gain Strength (Male)
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 us

Show More

Equipment

Barbell, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Other, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Monday - Upper Body Power Workout A

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ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets3 reps60s
Only increase weight after hitting all rep maximums.
2. Bent Over Barbell Row5 sets3 - 5 reps60s
Only increase weight after hitting all rep maximums.
3. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
4 sets6 reps60s
Only increase weight after hitting all rep maximums.
4. Dumbbell Curl

No media available

2 - 3 sets8 - 12 reps60s
5. Straight Bar Tricep Extension2 - 3 sets8 - 12 reps60s
6. Dumbbell Lateral Raise
Dumbbell Lateral Raise
2 - 3 sets8 - 12 reps60s

Tuesday - Lower Body Power Workout A

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ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets3 reps60s
Only increase weight after hitting all rep maximums.
2. Barbell Deadlift3 sets10 reps60s
Only increase weight after hitting all rep maximums.
3. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
3 sets8 reps60s
Only increase weight after hitting all rep maximums.
4. Barbell Lunge3 sets10 - 12 reps60s
5. 45 Degree Leg Press2 sets8 - 12 reps60s

Thursday - Upper Body Hypertrophy Workout A

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ExerciseSetsRepsRestNotes
1. Barbell Bench Press4 sets5 reps60s
Only increase weight after hitting all rep maximums.
2. Barbell Biceps Curl
Barbell Biceps Curl
3 sets8 reps60s
Only increase weight after hitting all rep maximums.
3. Close-Grip Bench Press
Close-Grip Bench Press
4 sets10 reps60s
Only increase weight after hitting all rep maximums.
4A. EZ-Bar Preacher Curl
EZ-Bar Preacher Curl
3 sets10 - 12 reps60s
4B. Straight Bar Tricep Extension3 sets10 - 15 reps60s
5. Barbell Hammer Curl2 sets6 - 8 reps60s
6. French Press
French Press
2 sets10 - 12 reps60s
7. Chest Dips
Chest Dips
2 - 3 setsAMAP reps60s

Friday - Lower Body Power Workout B

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ExerciseSetsRepsRestNotes
1. Barbell Deadlift5 sets5 reps60s
Only increase weight after hitting all rep maximums.
2. Barbell Squat4 sets12 reps60s
Only increase weight after hitting all rep maximums.
3. Lying Leg Curls2 - 3 sets8 - 12 reps60s
4. Lat Pulldown4 sets8 - 12 reps60s
5. Bent Over Two-Dumbbell Row3 sets6 - 8 reps60s
6. Seated Cable Row
Seated Cable Row
3 - 4 sets10 - 12 reps60s
7. Pull-up2 - 3 setsAMAP reps60s

Saturday - Upper Body Hypertrophy Workout B

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ExerciseSetsRepsRestNotes
1. Barbell Bench Press4 sets12 reps60s
Only increase weight after hitting all rep maximums.
2. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
5 sets5 reps60s
Only increase weight after hitting all rep maximums.
3. Barbell Wide Grip Upright Row
Barbell Wide Grip Upright Row
3 sets8 - 10 reps60s
4A. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets8 - 12 reps60s
4B. High Weight Plate Front Raise
High Weight Plate Front Raise
3 sets8 - 12 reps60s
5. Barbell Biceps Curl
Barbell Biceps Curl
3 sets10 reps60s
Only increase weight after hitting all rep maximums.
6. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
2 - 3 sets10 - 12 reps60s

Sunday - Power Lower Body Workout C

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ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets5 reps60s
Only increase weight after hitting all rep maximums.
2. Leg Extensions5 sets6 - 12 reps60s
Drop Set

Date Created: 5/10/18, 4:44 PM


Last Updated: 9/12/20, 9:36 PM

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