Workout Routine

Free

4x6 Routine

by vizn

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Back Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
77% 1RM
115 lbs
6
120 sec
2
77% 1RM
115 lbs
6
120 sec
3
77% 1RM
115 lbs
6
120 sec
4
77% 1RM
115 lbs
6
120 sec

squat

4×6

Bench Press

bench press

Set
Intensity
Weight
Reps
Rest time
1
77% 1RM
115 lbs
6
100 sec
2
77% 1RM
115 lbs
6
100 sec
3
77% 1RM
115 lbs
6
100 sec
4
77% 1RM
115 lbs
6
100 sec

bench press

4×6

Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
6
100 sec
2
80% 1RM
120 lbs
6
100 sec
3
80% 1RM
120 lbs
6
100 sec
4
80% 1RM
120 lbs
6
100 sec

deadlift

4×6

Strict Press

Strict Press

Set
Intensity
Weight
Reps
Rest time
1
77% 1RM
115 lbs
6
100 sec
2
77% 1RM
115 lbs
6
100 sec
3
77% 1RM
115 lbs
6
100 sec
4
77% 1RM
115 lbs
6
100 sec

Strict Press

4×6