Progressive Muscle and Power 6 Day Workout

By Billy Porter

	Intermediate (2-3 years)
	48 minutes/day \| 6 days/week
	Build Muscle, Gain Strength
	Barbell, Flat Bench, 2 x Dumbbell, Rope Cable Machine, Straight Bar Attachment, Squat Rack, 45 Degree Leg Press Machine, EZ Bar, Preacher Curl Bench, Hammer Bar, Dips (Parallel) Bar, Lying Leg Curl Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Pull up bar, Weight Plate, Leg Extension Machine Show More

Average Exertion

Average Cardio Intensity

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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Description

Week 1 Overview

Day 1:

Monday - Upper Body Power Workout A

Day 2:

Tuesday - Lower Body Power Workout A

Day 3:

Rest

Day 4:

Thursday - Upper Body Hypertrophy Workout A

Day 5:

Friday - Lower Body Power Workout B

Day 6:

Saturday - Upper Body Hypertrophy Workout B

Day 7:

Sunday - Power Lower Body Workout C

Day 1 - Monday - Upper Body Power Workout A

Exercise		Sets	Reps	Rest
1.Barbell Bench Press See Exercise Notes		6 sets	3 reps	60s
2.Bent Over Barbell Row See Exercise Notes		5 sets	3-5 reps	60s
3.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes		4 sets	6 reps	60s
4.Standing Alternating Dumbbell Curls		2-3 sets	8-12 reps	60s
5.Straight Bar Tricep Extension		2-3 sets	8-12 reps	60s
6.Dumbbell Lateral Raise		2-3 sets	8-12 reps	60s

Day 2 - Tuesday - Lower Body Power Workout A

Exercise		Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes		6 sets	3 reps	60s
2.Barbell Deadlift See Exercise Notes		3 sets	10 reps	60s
3.Crossed-Arm Barbell Front Squat See Exercise Notes		3 sets	8 reps	60s
4.Barbell Lunge		3 sets	10-12 reps	60s
5.45 Degree Leg Press		2 sets	8-12 reps	60s

Day 4 - Thursday - Upper Body Hypertrophy Workout A

Exercise		Sets	Reps	Rest
1.Barbell Bench Press See Exercise Notes		4 sets	5 reps	60s
2.Barbell Biceps Curl See Exercise Notes		3 sets	8 reps	60s
3.Barbell Close-Grip Bench Press See Exercise Notes		4 sets	10 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.EZ-Bar Preacher Curl		3 rounds	10-12 reps	0s
4B.Straight Bar Tricep Extension		3 rounds	10-15 reps	60s
5.Barbell Hammer Curl		2 sets	6-8 reps	60s
6.Barbell French Press		2 sets	10-12 reps	60s
7.Chest Dips		2-3 sets	AMAP reps	60s

Day 5 - Friday - Lower Body Power Workout B

Exercise		Sets	Reps	Rest
1.Barbell Deadlift See Exercise Notes		5 sets	5 reps	60s
2.Barbell Back Squat See Exercise Notes		4 sets	12 reps	60s
3.Lying Leg Curls		2-3 sets	8-12 reps	60s
4.Lat Pulldown		4 sets	8-12 reps	60s
5.Bent Over Two-Dumbbell Row		3 sets	6-8 reps	60s
6.Seated Cable Row		3-4 sets	10-12 reps	60s
7.Pull-up		2-3 sets	AMAP reps	60s

Day 6 - Saturday - Upper Body Hypertrophy Workout B

Exercise		Sets	Reps	Rest
1.Barbell Bench Press See Exercise Notes		4 sets	12 reps	60s
2.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes		5 sets	5 reps	60s
3.Barbell Wide Grip Upright Row		3 sets	8-10 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Dumbbell Lateral Raise		3 rounds	8-12 reps	0s
4B.High Weight Plate Front Raise		3 rounds	8-12 reps	60s
5.Barbell Biceps Curl See Exercise Notes		3 sets	10 reps	60s
6.EZ-Bar Skullcrusher		2-3 sets	10-12 reps	60s

Day 7 - Sunday - Power Lower Body Workout C

Exercise		Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes		4 sets	5 reps	60s
2.Leg Extensions See Exercise Notes		5 sets	6-12 reps	60s

Date Created: 5/10/2018, UTC

Last Updated: 10/27/2021, UTC

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