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Intense 6-Day Workout Plan

This document outlines a 6-day training split program with different focuses each day. Day 1 focuses on chest with exercises like bench press and incline fly. Day 2 focuses on lower body with exercises like squats, hip thrusters, and lunges. Day 3 focuses on back with exercises like deadlifts, pull ups, and rows. Day 4 again focuses on lower body. Day 5 focuses on shoulders and arms. Day 6 returns to squats with a German volume training approach. Each workout provides exercise details including reps, sets and notes.

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Anthony Dinicolantonio
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1K views8 pages

Intense 6-Day Workout Plan

This document outlines a 6-day training split program with different focuses each day. Day 1 focuses on chest with exercises like bench press and incline fly. Day 2 focuses on lower body with exercises like squats, hip thrusters, and lunges. Day 3 focuses on back with exercises like deadlifts, pull ups, and rows. Day 4 again focuses on lower body. Day 5 focuses on shoulders and arms. Day 6 returns to squats with a German volume training approach. Each workout provides exercise details including reps, sets and notes.

Uploaded by

Anthony Dinicolantonio
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Chest Training Details
  • Introduction to Week 1
  • Lower Body Training
  • Back Training Details
  • Advanced Lower Body Workouts
  • Shoulders and Arms Routine
  • Squat Training Protocol
  • Program Close

THE BUILD

WEEK 1
EMBRACE THE SUCK
Week 1 - THE BUILD

Program Overview: This week is a 6-day training split.

FOCUS: German Volume Training (CHEST)

EXERCISE REPS SETS NOTES


Bench Press 10 10 *90 Second Rest In Between Sets - Use the same weight for all 10 sets.

Incline Fly 12-15 4 *Dumbbells or Cables.

Weighted 15-20 4
Dips

Floor Press 8-10 3 *Barbell or Dumbbell.

Rope Cable 12-15 4


Push Downs
Push Ups 15 10 *15 push ups, every minute on the minute, for 10 minutes = 150 pushups
Hanging Leg 15-20 4
Raises

1
EMBRACE THE SUCK
Week 1 - THE BUILD

Program Overview: This week is a 6-day training split.

FOCUS: Lower Body

EXERCISE REPS SETS NOTES


Barbell 5 5 75% of 1 rep max
Squat

Hip 10 6 Barbell Weighted


Thrusters
Leg 12 1
Extension
Tri-Set TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during
the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times
8 1 for a total of 4 TRI-SETS.

AMRAP 1
Stiff Leg 10 5
Deadlifts
Barbell 15 4
Walking
Lunges SUPERSET: At the end of each barbell walking lunge set complete as many squats as possible
before completing superset.
Barbell AMRAP 4
Squats

2
EMBRACE THE SUCK
Week 1 - THE BUILD

Program Overview: This week is a 6-day training split.

FOCUS: German Volume Training (BACK)

EXERCISE REPS SETS NOTES


Deadlift 10 10 *90 Second Rest In Between Sets - Use the same weight for all 10 sets.

Pull Ups AMRAP 4

Lat Pull 10-12 4 SUPERSET


Downs

One Arm 8-10 4


Dumbbell
Row

Low Cable 12-15 3


Row
Dumbbell 6-8 4
Curl SUPERSET - Use the same weight
Hammer Curl AMRAP 4

Hanging Leg 15-20 4


Raises

3
EMBRACE THE SUCK
Week 1 - THE BUILD

Program Overview: This week is a 6-day training split.

FOCUS: Lower Body

EXERCISE REPS SETS NOTES


Leg 10-12 4
Extensions SUPERSET
Leg Curls 10-12 4
Goblet 10-12 4
Squats
Bulgarian 10 6 *10 reps each leg.
Split Squats

Calf Raises 15-20 4


Sissy Squats AMRAP 4

Overhead 15 4 *Walking lunges while holding 25 lb. or 45 lb. plate overhead.


Walking
Lunges

4
EMBRACE THE SUCK
Week 1 - THE BUILD

Program Overview: This week is a 6-day training split.

FOCUS: Shoulders/Arms

EXERCISE REPS SETS NOTES


Overhead 8 4
Barbell
Press

Arnold Press 8 4
Dumbbell AMRAP 4 SUPERSET
Shoulder
Press

Side Lateral 15-20 3


Raises

Dumbbell 10-12 4
Shrugs SUPERSET
Facepulls 12-15 4

Straight 10-12 6
Barbell Curls

Close Grip 10-12 6


Bench Press

5
EMBRACE THE SUCK
Week 1 - THE BUILD

Program Overview: This week is a 6-day training split.

FOCUS: German Volume Training (SQUAT)

EXERCISE REPS SETS NOTES


Barbell 10 10 *90 Second Rest In Between Sets - Use the same weight for all 10 sets.
Squat

Leg 12 1
Extension
Tri-Set TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during
the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times
8 1 for a total of 4 TRI-SETS.
AMRAP 1

Leg Curls 12-15 4


Sissy Squats AMRAP 4

Calf Raise 15-20 6

Hanging Leg 15-20 4


Raises

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