Stronger in 6 Weeks

Stronger in 6 Weeks

Feb4 Feb42

Send your training poundage through the roof and add size in just a month and a half with this heavy-duty strength program.

Building muscle mass can be a complicated endeavor involving numerous intensity techniques and a variety of training cycles, but the concept of building muscular strength is much simpler: lift more weight. Easier said than done – unless, of course, you know what you are doing.

This program is a step-wise progression from lighter weight and higher reps to very heavy weight and very low reps over a six-week period. The emphasis is on increasing your one-rep max in the three big lifts: bench press, squat and deadlift. As a bonus, you will get stronger on just about every other exercise you do, too, from shoulder presses to barbell curls to calf raises. And the end result will lead to greater overall size.

Training Split

  • Monday – Workout 1
  • Tuesday – Workout 2
  • Wednesday – Rest
  • Thursday – Workout 3
  • Friday – Rest
  • Saturday – Workout 4
  • Sunday – Rest

Weeks 1 and 2

Workout 1: Quads, Hamstrings, and Calves

  • Leg Press – 5sets of 5 reps
  • Squat – 5 sets of 5 reps
  • Walking Lunge – 3 sets of 8 reps
  • Leg Extension – 3 sets of 8 reps
  • Romanian Deadlift – 3 sets of 8 reps
  • Lying Leg Curls – 3 sets of 8 reps
  • Standing Calf Raise – 3 sets of 8 reps
  • Seated Calf Raise – 3 sets of 8 reps

Workout 2: Chest, Shoulders, and Traps

  • Bench Press – 5 sets of 8 reps
  • Incline Dumbbell Press – 4 sets of 8 reps
  • Dumbbell Flye – 3 sets of 8 reps
  • Barbell Shoulder Press – 3 sets of 8 reps
  • Lateral Raise – 3 sets of 8 reps
  • Face Pull – 3 sets of 8 reps
  • Barbell Shrug – 3 sets of 8 reps
  • Close Grip Bench Press – 3 sets of 8 reps
  • Dumbbell Overhead Extension – 3 sets of 8 reps

Workout 3: Back, Biceps, and Abs

  • Deadlift – 5 sets of 8 reps
  • Barbell Row – 4 sets of 8 reps
  • Pull down – 3 sets of 8 reps
  • Straight Arm Pull down – 3 sets of 8 reps
  • Barbell Curl – 3 sets of 8 reps
  • Incline Dumbbell Curl – 3 sets of 8 reps
  • Preacher Curl – 3 sets of 8 reps
  • Hanging Leg Raise – 3 sets to failure
  • Cable Crunches – 3 sets of 8 reps

Workout 4: Power Focus

  • Jump Squats – 3 sets of 3 reps
  • Squats – 3 sets of 3 reps
  • Power Push – 3 sets of 3 reps
  • Bench Press – 3 sets of 3 reps
  • Dumbbell Push Press – 3 sets of 3 reps
  • Close Grip Bench Press – 3 sets of 3 reps
  • Deadlift – 3 sets of 3 reps
  • Dumbbell Power Row – 3 sets of 3 reps
  • Barbell Curl – 3 sets of 3 reps
  • Power Crunch – 3 sets of 10 reps

Weeks 3 and 4

Workout 1: Quads, Hamstrings, and Calves

  • Leg Press – 3 sets of 8 reps
  • Squat – 5 sets of 8 reps
  • Walking Lunge – 3 sets of 6 reps
  • Leg Extension – 3 sets of 6 reps
  • Romanian Deadlift – 3 sets of 6 reps
  • Lying Leg Curls – 3 sets of 6 reps
  • Standing Calf Raise – 3 sets of 6 reps
  • Seated Calf Raise – 3 sets of 6 reps

Workout 2: Chest, Shoulders, and Traps

  • Bench Press – 5 sets of 8 reps
  • Incline Dumbbell Press – 4 sets of 6 reps
  • Dumbbell Flye – 3 sets of 6 reps
  • Barbell Shoulder Press – 3 sets of 6 reps
  • Lateral Raise – 3 sets of 6 reps
  • Face Pull – 3 sets of 6 reps
  • Barbell Shrug – 3 sets of 6 reps
  • Close Grip Bench Press – 3 sets of 6 reps
  • Dumbbell Overhead Extension – 3 sets of 6 reps

Workout 3: Back, Biceps, and Abs

  • Deadlift – 5 sets of 6 reps
  • Barbell Row – 4 sets of 6 reps
  • Pull down – 3 sets of 8 reps
  • Straight Arm Pull down – 3 sets of 6 reps
  • Barbell Curl – 3 sets of 6 reps
  • Incline Dumbbell Curl – 3 sets of 6 reps
  • Preacher Curl – 3 sets of 6 reps
  • Hanging Leg Raise – 3 sets to failure
  • Cable Crunches – 3 sets of 6 reps

Workout 4: Power Focus

  • Jump Squats – 3 sets of 6 reps
  • Squats – 3 sets of 6 reps
  • Power Push – 3 sets of 6 reps
  • Bench Press – 3 sets of 6 reps
  • Dumbbell Push Press – 3 sets of 6 reps
  • Close Grip Bench Press – 3 sets of 6 reps
  • Deadlift – 3 sets of 6 reps
  • Dumbbell Power Row – 3 sets of 6 reps
  • Barbell Curl – 3 sets of 6 reps
  • Power Crunch – 3 sets of 10 reps

Weeks 5 and 6

Workout 1: Quads, Hamstrings, and Calves

  • Leg Press – 3 sets of 5 reps
  • Squat – 5 sets of 5 reps
  • Walking Lunge – 3 sets of 5 reps
  • Leg Extension – 3 sets of 5 reps
  • Romanian Deadlift – 3 sets of 5 reps
  • Lying Leg Curls – 3 sets of 5 reps
  • Standing Calf Raise – 3 sets of 5 reps
  • Seated Calf Raise – 3 sets of 5 reps

Workout 2: Chest, Shoulders, and Traps

  • Bench Press – 5 sets of 8 reps
  • Incline Dumbbell Press – 4 sets of 5 reps
  • Dumbbell Flye – 3 sets of 5 reps
  • Barbell Shoulder Press – 3 sets of 5 reps
  • Lateral Raise – 3 sets of 5 reps
  • Face Pull – 3 sets of 5 reps
  • Barbell Shrug – 3 sets of 5 reps
  • Close Grip Bench Press – 3 sets of 5 reps
  • Dumbbell Overhead Extension – 3 sets of 5 reps

Workout 3: Back, Biceps, and Abs

  • Deadlift – 5 sets of 5 reps
  • Barbell Row – 4 sets of 5 reps
  • Pull down – 3 sets of 5 reps
  • Straight Arm Pull down – 3 sets of 5 reps
  • Barbell Curl – 3 sets of 5 reps
  • Incline Dumbbell Curl – 3 sets of 5 reps
  • Preacher Curl – 3 sets of 5 reps
  • Hanging Leg Raise – 3 sets to failure
  • Cable Crunches – 3 sets of 5 reps

Workout 4: Power Focus

  • Jump Squats – 3 sets of 5 reps
  • Squats – 3 sets of 5 reps
  • Power Push – 3 sets of 5 reps
  • Bench Press – 3 sets of 5 reps
  • Dumbbell Push Press – 3 sets of 5 reps
  • Close Grip Bench Press – 3 sets of 5 reps
  • Deadlift – 3 sets of 5 reps
  • Dumbbell Power Row – 3 sets of 5 reps
  • Barbell Curl – 3 sets of 5 reps
  • Power Crunch – 3 sets of 10 reps
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