6 Week Workout Program for Strength and size

 

Candito 6-Week Program RESULTS | ⚠Cringe Warning⚠

Video taken from the channel: Gammelboda Gains


 

6-Week At-Home Workout by Dr. Jim Stoppani

Video taken from the channel: Jim Stoppani, PhD


 

Introduction to DOUBLE GAINS: 4 WEEKS TO STRENGTH & SIZE

Video taken from the channel: Kettlebell Kings


 

6 WEEKS TO ABSOLUTE MASS | Part 1: Training

Video taken from the channel: MuscleTV


 

SIZE GAIN WORKOUT PROGRAM OVERVIEW | Muscle Size 5x5 program by Guru Mann

Video taken from the channel: Health And Fitness


 

How to Build MORE MUSCLE in 6 Weeks!

Video taken from the channel: Calisthenicmovement


 

The Build A BETTER Body 6 Week Plan!

Video taken from the channel: alpha m.


6 Week Workout Plan for Size and Strength 1a) Bench Press* 2a) Dips 3) Hanging Leg/Knee Raise. The Powerlifting and Bodybuilding Hybrid Workout Plan for Strength and Size This intensive 6-week training program combines the best of powerlifting and bodybuilding science to build dense muscle and freak strength. Day 1 1. Squat * See table for sets and reps How to do it: Grasp the bar outside shoulder width and pull your shoulder blades 2. Front Squat * See table for sets and reps How to do it: Grasp the bar at shoulder width and raise your elbows so your 3. Leg Curl.

The workout is a 3-6 day split you can follow for the next 6 weeks to build muscle. Its focus is to help increase muscle gain and strength development. The muscle building program is suitable for beginners and intermediates.

Your rep tempo should be slow and controlled. The Workout Program to Build Lean Muscle The following workout is a 4 day split you can follow for the next 6 weeks to build lean muscle. It is written to focus on increasing hypertrophy by performing 2-4 exercises for each muscle group during that muscle’s training day, for 3-5 sets, and 6-12 reps (although we’ll keep everything 8+ here).

Three days are strength focused, using your own bodyweight to workout intervals and circuits. Day four is a cardiovascular training day. During weeks 5 and 6 you will train five days during the week. Ideally this will take place on Monday, Tuesday, Thursday and Friday. Again, you are free to structure your training days to accommodate you schedule.

This 6-week Navy SEAL workout routine offers real-world training in speed, strength, and endurance to improve your overall fitness. This 6-week Navy SEAL workout routine offers real-world training in speed, strength, and endurance to improve your overall fitness. Menu.

7 Day Customer Support. Day 2 *Go 5–10% heavier than in Week 3. **Do 10 towel pullups between each set in Week 5 and 12 in Weeks 6–7. ***Do 12–15, 10–12, or 6–8 reps of barbell shrugs (no wrist straps) between each set in weeks 5, 6, and 7, respectively. ****Increase weight for Week 6; in Week 7, stick with the same weight. The “Dad Bod” Bridge program is a workout routine submitted by a Lift Vault reader.

It is designed for busy people (especially parents) that are looking for any easy to follow routine that will help them grow and maintain strength in a limited amount of time. Here is where hypertrophy and strength training really mix with each other. A powerbuilding routine incorporates number of repetitions, high enough to produce hypertrophy, but still low enough to produce strength gains too.

Rep ranges will vary between 3 and 8 reps for the main lifts and 6 – 10 for the accessory work. 4. Weight progression.

List of related literature:

I use this structure over the four weeks to show you how much stronger and faster you can become if you stay consistent.

“Complete Keto: A Guide to Transforming Your Body and Your Mind for Life” by Drew Manning
from Complete Keto: A Guide to Transforming Your Body and Your Mind for Life
by Drew Manning
Hay House, 2019

Strength training: do strength-building activities 2 to 3 days per week that involve all major muscle groups.

“Lippincott Manual of Nursing Practice” by Sandra M. Nettina
from Lippincott Manual of Nursing Practice
by Sandra M. Nettina
Wolters Kluwer Health, 2013

To strength-train, start with one to two sets of six exercises (choose a selection that involves all the major muscle groups—see my website for some good options) at least two days a week.

“The Best Life Diet” by Bob Greene
from The Best Life Diet
by Bob Greene
Simon & Schuster, 2007

For example, table 2.5 outlines a nine-week strength cycle for the bench press exercise.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

4days per week Postseason Strength training Select 2–4 exercises (such as the ones I list for in-season strength training) and do each one for 2 sets of 14–18 reps.

“Wrestling For Dummies” by Henry Cejudo, Philip J. Willenbrock, Ed.D.
from Wrestling For Dummies
by Henry Cejudo, Philip J. Willenbrock, Ed.D.
Wiley, 2012

This routine is for training six times per week, dividing the body parts into three two-day workouts.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

To build some serious bulk, you may need to perform even more sets and use some of the advanced techniques described in Chapter 21.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

To retain strength gains, at least two training sessions per week should be scheduled.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Perform one set of 8–10 repetitions for each major muscle group 2–3 times/week with a day of rest between each workout.

“Essentials of Cardiopulmonary Physical Therapy E-Book” by Ellen Hillegass, H. Steven Sadowsky
from Essentials of Cardiopulmonary Physical Therapy E-Book
by Ellen Hillegass, H. Steven Sadowsky
Elsevier Health Sciences, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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9 comments

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  • Hey Aaron, I’m a huge fan of your videos. But I’ve been having a problem finding a good explanation online of explaining a good workout routine and how to increase it to build muscle for an Ectomorph body style. Also the foods with proteins you should be eating for people with a high metabolism. I’ve tried working out and it does little for me and really need help trying to figure this out. Could you please help me??

  • So you’re saying we should take 3 cla caps 3 times a day… what about quadracarn 3 caps of that 3 times a day too? Or just 1 cap 3 times?

  • Hi Guru Mann, Thanks for all the info, I have a question, what if I want to workout early in the morning, can you suggest which meals to switch?

  • I’m so confused are u cuting or bulking up rn lol I don’t understand how u trying to gain muscle but you loosing body fat that u need on a diet of 1gram of protein per pound is what u need to maintain muscle not add 1.5g per pound if you want to see muscles grow u need to see a personal trainer your giving these new people bad lift advise. but that being said maybe that works for your body everyone body reacts different but if I did what u do I’d stay where I’m at or even maybe loose some size n strength

  • Dear brother,
    As per your previous video you have said to do cardio in morning empty stomach to loose body fat.
    So. Can I take l cartinine & cla on empty stomach first thing in morning before cardio? Will it help to loose body fat fast?

  • I am honestly, super fucking excited to start this program! I currently weigh 240 pounds, at 5’ 10”. I’ve been working out for a month, and basically I’m just spinning my wheels. Sadly, I haven’t lost any weight, in fact, I look worse. As soon as your programs available, I’m hitting it like a wild man.

    I know it probably doesn’t mean much, but I’d like to extend a sincere, thank you! Your videos and advice have truly, and I mean truly helped me at all aspects of my life!

  • im a fan frome algeria dud i love the way you simplfy things i realy like ur tips good luck u are the best my salutations to usa
    :*

  • Starting working out again soon, using everything you have given ( bodybuilding.com & youtube videos/info) as a guide. Not sure if I can afford the 5 supplements you mentioned in video, on bodybuilding.com you put out a basic form for the workouts however didn’t mention specific exercises, I’ll probably be filling these in throughout the next month (with your continued support and help through youtube & bodybuilding.com) and i’ll most likely cut down on amount of different exercises you put in form.

  • Yo alpha!
    Are the supplements (fat burning, fish oil..) also good for women?
    My girlfriend really wanna get back in shape (although I’m telling her she’s already in)
    So I was thinking I’ll order some supplements for her:)

    [it may be a good idea to start a sub channel/playlist for women;) ]