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6x6 Full Body Strength Program
Bulking
Advanced
Machine strength
Plan Details
The 6x6 Full Body Strength Program routine by JefitTeam is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This advanced, 3-day, strength program utilizes a 6x6 training format for all exercises featured in the program. Each exercise offers 6 sets of 6 repetitions (108 reps.) per body part. Day 1: Back & Chest, 9 exercises, 74-minutes to complete. Day 2: Shoulders & Arms, 9 exercises, 79-minutes to finish. Day 3: Legs & Core, 6 exercises, 52-minutes to perform. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Workout 1: Back & Chest
Est. 75 min
9 exercises
One-Arm Hang
1 Set
Dynamic Chest Stretch
1 Set x 10 Reps
Barbell Bent-Over Row
6 Sets x 6 Reps
Cable Lateral Raise
6 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
6 Sets x 6 Reps
Barbell Bench Press
6 Sets x 6 Reps
Cable Lower Chest Raise
6 Sets x 6 Reps
Cable Cross-Over
6 Sets x 6 Reps
Extended Arm Child Pose
1 Set x 10 Reps
Day 2
Workout 2: Shoulders & Arms
Est. 82 min
9 exercises
Dumbbell Lateral Raise
6 Sets x 6 Reps
Cable Deltoid Raise
6 Sets x 6 Reps
Barbell Shoulder Press
6 Sets x 6 Reps
Deadlift to Bicep Curl
6 Sets x 6 Reps
Dip
6 Sets x 6 Reps
Dumbbell Alternating Incline Curl
6 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
6 Sets x 6 Reps
Hanging Leg Raise
6 Sets x 6 Reps
Day 3
Workout 3: Legs & Core
Est. 54 min
6 exercises
Machine Leg Curl (Prone)
6 Sets x 6 Reps
Machine Leg Extension
6 Sets x 6 Reps
Hack Squat
6 Sets x 6 Reps
Parallel Bar Hip Raise
6 Sets x 6 Reps
Barbell Ab Rollout (Kneeling)
6 Sets x 6 Reps
Weight Plate Rotation
6 Sets x 6 Reps
