Workout Routine

Free

Strength Training x6

by zjroberts

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Monday-Saturday:

Warm-up: Start with 5 to 10 minutes of High-Intensity Interval Training (HIIT) before beginning your workout.

Workout Structure:

Primary Lift: Begins with the heaviest lift. Perform 2 warm-up sets followed by 3 working sets at 85% of your 1RM for 6 reps each.

Secondary Lifts: Includes 5 additional exercises targeting various muscle groups. Each of these should have 1 warm-up set followed by 3 working sets at 80% of your 1RM for 8 reps each.

Bonus Reps: After completing the prescribed reps for each exercise, perform additional bonus reps if possible. Progression: If you complete all exercises with good form, increase your 1RM by 5 lbs for the next week. For accuracy, use the ExRx.net 1RM calculator to determine if a larger increase is warranted.

Sunday:

Aerobic Exercise: Engage in 45 to 90 minutes of Zone 2 aerobic activity.

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

Workouts

M - Chest and Core

Barbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
45 sec
2
60% 1RM
90 lbs
8
45 sec
3
85% 1RM
130 lbs
6
45 sec
4
85% 1RM
130 lbs
6
45 sec
5
85% 1RM
130 lbs
8
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Barbell Bench Press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
45 sec
2
80% 1RM
120 lbs
8
45 sec
3
80% 1RM
120 lbs
8
45 sec
4
80% 1RM
120 lbs
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

4 sets

Cable Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
10
45 sec
2
80% 1RM
36 lbs
8
45 sec
3
80% 1RM
36 lbs
8
45 sec
4
80% 1RM
36 lbs
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Cable Chest Fly

4 sets

Cable Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
10
45 sec
2
80% 1RM
36 lbs
8
45 sec
3
80% 1RM
36 lbs
8
45 sec
4
80% 1RM
36 lbs
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Cable Bicep Curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
10
45 sec
2
80% 1RM
20 lbs
8
45 sec
3
80% 1RM
20 lbs
8
45 sec
4
80% 1RM
20 lbs
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hammer curl

4 sets

T - Legs and Biceps

Back Squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
10
45 sec
2
60% 1RM
27 lbs
8
45 sec
3
85% 1RM
38 lbs
6
45 sec
4
85% 1RM
38 lbs
6
45 sec
5
85% 1RM
38 lbs
8
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Back Squat

5 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
45 sec
2
80% 1RM
120 lbs
8
45 sec
3
80% 1RM
120 lbs
8
45 sec
4
80% 1RM
120 lbs
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

calf raise

4 sets

Cable Pull Through

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
10
45 sec
2
80% 1RM
36 lbs
8
45 sec
3
80% 1RM
36 lbs
8
45 sec
4
80% 1RM
36 lbs
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Cable Pull Through

4 sets

High to Low Woodchopper

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
10
0 sec
2
80% 1RM
36 lbs
8
0 sec
3
80% 1RM
36 lbs
8
0 sec
4
80% 1RM
36 lbs
10
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

High to Low Woodchopper

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
10
45 sec
2
80% 1RM
36 lbs
8
45 sec
3
80% 1RM
36 lbs
8
45 sec
4
80% 1RM
36 lbs
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Cable crunch

4 sets

W - Shoulders and Triceps

Dumbbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
10
45 sec
2
60% 1RM
15 lbs
8
45 sec
3
85% 1RM
21 lbs
6
45 sec
4
85% 1RM
21 lbs
6
45 sec
5
85% 1RM
21 lbs
8
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Dumbbell Shoulder Press

5 sets

Dumbbell Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
10
45 sec
2
80% 1RM
20 lbs
8
45 sec
3
80% 1RM
20 lbs
8
45 sec
4
80% 1RM
20 lbs
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Dumbbell Lateral Raise

4 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
10
45 sec
2
80% 1RM
20 lbs
8
45 sec
3
80% 1RM
20 lbs
8
45 sec
4
80% 1RM
20 lbs
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

front raise

4 sets

Tricep Pressdown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
10
45 sec
2
80% 1RM
36 lbs
8
45 sec
3
80% 1RM
36 lbs
8
45 sec
4
80% 1RM
36 lbs
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Tricep Pressdown

4 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
55 lbs
10
45 sec
2
80% 1RM
90 lbs
8
45 sec
3
80% 1RM
90 lbs
8
45 sec
4
80% 1RM
90 lbs
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead triceps extension

4 sets

Th - Back and Biceps

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
45 sec
2
60% 1RM
90 lbs
8
45 sec
3
85% 1RM
130 lbs
6
45 sec
4
85% 1RM
130 lbs
6
45 sec
5
85% 1RM
130 lbs
8
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

5 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
45 sec
2
80% 1RM
120 lbs
8
45 sec
3
80% 1RM
120 lbs
8
45 sec
4
80% 1RM
120 lbs
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bent over row

4 sets

Reverse Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
10
45 sec
2
80% 1RM
36 lbs
8
45 sec
3
80% 1RM
36 lbs
8
45 sec
4
80% 1RM
36 lbs
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Reverse Cable Fly

4 sets

Supinated EZ Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
45 sec
2
80% 1RM
120 lbs
8
45 sec
3
80% 1RM
120 lbs
8
45 sec
4
80% 1RM
120 lbs
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Supinated EZ Bar Curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
10
45 sec
2
80% 1RM
20 lbs
8
45 sec
3
80% 1RM
20 lbs
8
45 sec
4
80% 1RM
20 lbs
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hammer curl

4 sets

F - Triceps and Full Body

Weighted Pull-Up

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
45 lbs
10
45 sec
2
60% 1RM
65 lbs
8
45 sec
3
85% 1RM
95 lbs
6
45 sec
4
85% 1RM
95 lbs
6
45 sec
5
85% 1RM
95 lbs
8
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Weighted Pull-Up

5 sets

Upright Row

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
18 lbs
10
45 sec
2
80% 1RM
36 lbs
8
45 sec
3
80% 1RM
36 lbs
8
45 sec
4
80% 1RM
36 lbs
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Upright Row

4 sets

Supinated EZ Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
45 sec
2
80% 1RM
120 lbs
8
45 sec
3
80% 1RM
120 lbs
8
45 sec
4
80% 1RM
120 lbs
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Supinated EZ Bar Curl

4 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
45 lbs
10
45 sec
2
80% 1RM
90 lbs
8
45 sec
3
80% 1RM
90 lbs
8
45 sec
4
80% 1RM
90 lbs
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead triceps extension

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
60 lbs
10
45 sec
2
80% 1RM
120 lbs
8
45 sec
3
80% 1RM
120 lbs
8
45 sec
4
80% 1RM
120 lbs
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

calf raise

4 sets