6 week bodybuilding workout program.

If you’re new to weight lifting, or haven’t been to the gym for a long time, and finally want to get back to training, your needs should be pretty simple: find a program that’s easy to follow, requires enough effort to achieve some muscle gain and gain. strength to give your body the impetus to develop.

Just do not choose too intensive programs, the more professional from the execution of which you will simply “burn out”. The early training stages are also a time to develop good habits in terms of how to do basic exercise, how to warm up properly, what cardio to do, and how to eat to improve performance and recovery .

All of these important elements are covered in the next six-week program. It is easy enough to follow and provides proven training principles that will lead to increases in muscle size and strength that you will likely begin to notice within the first month.

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Program overview

The entire program is built around basic, fundamental exercises, because that’s what always works. Free weight multi-joint movements are the movements that the world’s largest and strongest people rely on in their programs, and are essential elements of any good resistance training regimen.

There are practically no machines and simulators in this program, with the exception of a couple of movements for the legs and back, and not because they are useless, but because movements performed with body weight, barbells and dumbbells will give faster results than that -or done with simulators.

Once you are done with this program, you can use machines in your class to further isolate and overload muscles, and even to work after an injury, if any. But for now, stick to what is written here.

When starting a new program, the focus is on the basics – deadlifts, squats, barbell presses or dumbbells. You can also add a few exercises for your arms, calves, abs and the required amount of cardio, and you have a solid workout plan.

This plan is a 4-day split that uses a split between the upper and lower body: upper body on days 1 and 3 (Monday and Thursday), lower body and abs on days 2 and 4 (Tuesday and Friday ). Cardio – day 2 and day 6.

This workout design provides the ideal dose of training stress to stimulate muscle growth and strength without interfering with recovery. The volume of training (the total number of approaches) in this program is somewhat modest in order not to let you overdo it with the load, especially if you are just starting to exercise. To improve cardiovascular health and burn fat, cardio is done twice a week.

As just mentioned, exercise selection is incredibly simple to use. Likewise, set and rep schemes. You will get a large dose of strength training using the classic 5×5 protocol (five sets of five reps) with a balance of hypertrophy sets of 8 to 12 reps (and up to 20 or more reps in certain movements). In this situation, you will feel a tangible increase in both muscle mass and strength, provided you follow the correct diet.

Cardio

Select any type of cardio from the list and apply it in this program.

Велотренажёр

Exercise bike

Advantages

  • burns a lot of calories with less stress on the knees than while running
  • suitable for both beginners and more advanced athletes
  • involves the leg muscles in the work (and helps to achieve better muscle separation – “dry” the leg muscles)

Frequency: 2-3 times a week.

Intensity: 65-85% HR

Duration: 30-45 minutes

Elliptical Trainer

The advantage of the Elliptical Trainer (compared to a treadmill) is the ability to better engage the muscles of the legs and buttocks, with minimal stress on the knees.

Frequency: 2-3 times a week for a week.

Intensity: 65-85% HR

Duration: 30-45 minutes

Cardio: Rowing Machine

Advantages

  • burns more calories than running for less knee stress
  • includes all muscle groups in the work – legs, arms, back, abs
  • is used by athletes to improve endurance (often found in crossfit training programs)

Disadvantages

  • Not every gym has a rowing machine

Frequency: 2-3 times a week.

Intensity: 65-85% HR

Duration: 20-25 minutes

Warm up

Start each workout with this quick and easy warm-up to prepare your body for your next iron work. For both beginners and veterans, a warm-up is essential.

It prepares your muscles, joints, tendons and ligaments for stress by raising your body temperature, improving joint mobility and activating the nervous system. Do these exercises in a circular pattern for a total of 2 rounds:

  • Rock climber in a lying position – 10 reps
  • Air Squats – 10 reps
  • Push-ups – 10 reps
  • Jump rope – 1 minute

Perform 1-2 light weight warm-up sets before each exercise program

Workout program

Day 1: upper body

  1. Bench press on a horizontal bench – 5 sets of 5 reps (rest 2-3 minutes between sets)
  2. Bent-over Barbell Rows – 5 sets of 5 reps (rest 2-3 minutes between sets)
  3. Standing Dumbbell Press – 3 sets of 5 reps (rest 1-2 minutes between sets)
  4. Wide-grip pull-ups – 3 sets of 5 reps (rest 1-2 minutes between sets)
  5. Reverse Triceps Bench Dips – 3 sets of 5 reps (rest 1-2 minutes between sets)
  6. Barbell Curls – 3 sets of 5 reps (rest 1-2 minutes between sets)

Day 2: Lower Body / Abs

  1. Cup Squats – 3 sets of 8 reps (rest 2-3 minutes between sets) Execution: Do each set as a drop set. For example, do 8 reps on the first set with your estimated maximum of 8 reps. Then immediately reduce the weight by about 20-30% and do 8 more reps, repeat again – this is 1 set.
  2. Pulling the knees to the chest while hanging on the horizontal bar – 3 sets of 10 reps (rest between sets 1-2 minutes)
  3. Romanian Barbell Deadlift – 3 sets of 12, 10, 8 reps (rest 2-3 minutes between sets)
  4. Calf raises on each leg alternately with dumbbells – 3 sets of 20,15,10 reps (rest between sets 2-3 minutes)
  5. Dumbbell Lunges – 3 sets of 10 reps per leg (rest 1-2 minutes between sets)
  6. Machine Leg Curl – 3 sets of 10-12 reps (rest 1-2 minutes)

Day 3: Cardio

Day 4: upper body

  1. Incline Dumbbell Press – 4 sets of 8-12 reps (rest 1-2 minutes between sets)
  2. Standing Barbell Press – 4 sets of 8-12 reps (rest 1-2 minutes between sets)
  3. Bent-over Dumbbell Rows – 4 sets of 8-12 reps (rest 1-2 minutes between sets)
  4. Wide Grip Rows – 4 sets of 8-12 reps (rest 1-2 minutes between sets)
  5. Standing Barbell Press – 4 sets of 8-12 reps (rest 1-2 minutes between sets)
  6. Hammer Grip Dumbbell Curls – 4 sets of 8-12 reps (rest 1-2 minutes between sets)
  7. French bench press – 4 sets of 8-12 reps (rest 1-2 minutes between sets)

Day 5: Lower Body / Abs

  1. Back Squat – 5 sets of 5 reps (rest between sets 2-3 sets). Execution: Do 2 to 3 warm-up sets before the first work set, and then start with a moderate weight for the first set of 5 reps. Increase the weight slowly in each set until you hit the heavy 5 reps on the last set.
  2. Dumbbell Straight Leg Deadlift – 5 sets of 5 reps (rest 2-3 minutes) Exercise: Do 2 to 3 warm-up sets before the first work set, and then start with a moderate weight for the first set of 5 reps. Slowly increase the weight in each set until you hit a heavy 5 reps on the last set.
  3. Seated Calf Raises with Dumbbells – 3 sets of 10-15 reps (rest 2-3 minutes between sets)
  4. Lying on the floor crunches – 3 sets of 10 reps (rest 1-2 minutes between sets)
  5. Farmer’s Walk – 3 sets of 35-50 meters (rest between sets 1-2 minutes)

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