6x6 Full Body Strength

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4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a pure strength building program for intermediate users of the Jefit app. As the name implies, the goal of each of the four weekly sessions is to perform 6 sets of 6 repetitions for each exercise. You will need to work the upper and lower body twice each week.

Day 1: Lower Body and Core (4 exercises and 24 sets. Length of session: 66-min.)

Day 2: Upper Body (4 exercises and 24 sets. Length of session: 65-min.)

***REST Day (Foam Roller / optional)***

Day 3: Lower Body and Core (5 exercises and 30 sets. Length of session: 83-min.)

Day 4: Upper Body (5 exercises and 30 sets. Length of session: 71-min.)

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3
Day 4

Upper Body 1 4 exercises, 1 hr 6 mins

Pull-Up	6x6 reps	rest: 120s
Barbell Bench Press	6x6 reps	rest: 120s
Barbell Jerk	6x6 reps	rest: 120s
Barbell Curl	6x6 reps	rest: 120s

Lower Body & Core 1 4 exercises, 1 hr 5 mins

Barbell Hip Thrust	6x6 reps	rest: 120s
Barbell Front Squat	6x6 reps	rest: 120s
Machine Calf Raise	6x6 reps	rest: 120s
V-Up	6x6 reps	rest: 120s

Upper Body 2 5 exercises, 1 hr 23 mins

Chin-Up	6x6 reps	rest: 120s
Barbell Incline Bench Press	6x6 reps	rest: 120s
Barbell Push Press	6x6 reps	rest: 120s
Barbell Curl	6x6 reps	rest: 120s
Dip	6x6 reps	rest: 120s

Lower Body & Core 2 5 exercises, 1 hr 21 mins

Barbell Hip Thrust	6x6 reps	rest: 120s
Machine Single-Leg Extension	6x6 reps	rest: 120s
Machine Leg Curl (Prone)	6x6 reps	rest: 120s
Machine Seated Calf Raise	6x6 reps	rest: 120s
Hanging Knee Raise (Rotational)	6x6 reps	rest: 120s