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The Fitness Phantom 6-Day
AUDIO TIP
General
Advanced
Dumbbell
Plan Details
The The Fitness Phantom 6-Day routine by slw26c is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Credit: https://thefitnessphantom.com/6-day-gym-workout-schedule-and-pdf/ In this PPL 6 day gym workout schedule, you can target each muscle group twice. By muscle group, I mean chest, shoulder, triceps, legs, back, biceps, and wrist. For example, if you train your chest on Monday, you’ll again work out your chest on Thursday. On the first day, you’ll exercise on the chest, shoulder, and triceps; the second day you’ll work out your hamstrings quadriceps, glutes, and calves, and on the third day, you focus on your back and front arms. The first three days you’ll exercise with light weights and the last three days you’ll train with heavyweights. With light weights, you’ll do 12 to 16 repetitions. And with heavyweights, you should limit your reps to 6-8. So depending on your strength choose your light and heavyweights. When you work out with lightweights, the rest period would be shorter (45-90seconds), and when you do exercise with heavyweights, you can take a rest of 60 seconds to 120 seconds. So here’s how you can breakdown 6 days exercises Day 1: Chest, Shoulder, Triceps (Part 1) Day 2: Back, Biceps, Forearms Day-3: Legs and Core Day 4: Chest, Shoulder, Triceps (Part 2) Day 5: Back, Biceps, Forearms Day-6: Legs and Core
Routine detail
Mon
Chest, Shoulders, Triceps (Light)
Est. 88 min
10 exercises
Barbell Bench Press
5 Sets x 10,10,16,12,10 Reps
Dumbbell Incline Bench Press
3 Sets x 16,12,8 Reps
Dumbbell Pullover
3 Sets x 12,10,8 Reps
Barbell Military Press
3 Sets x 14,12,10 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,10 Reps
Dumbbell Bent-Over Raise
3 Sets x 12,10,10 Reps
Tricep Push-Up
2 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 14,12,10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 14,12,10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 14,12,10 Reps
Tue
Back, Biceps, Forearms (Light)
Est. 69 min
9 exercises
Pull-Up
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 16,14,12 Reps
Barbell Bent-Over Row
3 Sets x 16,14,12 Reps
Dumbbell One-Arm Row
3 Sets x 14,12,10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Barbell Curl
3 Sets x 16,14,12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 14,12,10 Reps
Dumbbell Hammer Curl
3 Sets x 14,12,10 Reps
Dumbbell Seated Wrist Curl
3 Sets x 16,14,12 Reps
Wed
Legs and Core (Light)
Est. 84 min
10 exercises
Dumbbell Lunge
2 Sets x 16,12 Reps
Barbell Squat
3 Sets x 20,15,12 Reps
Barbell Front Squat
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10,8,6 Reps
Dumbbell Hamstring Curl
3 Sets x 16,14,12 Reps
Barbell Glute Bridge
3 Sets x 14,12,10 Reps
Dumbbell Calf Raise
3 Sets x 16,14,12 Reps
Sit-Up
2 Sets x 20 Reps
Leg Raise
2 Sets x 10 Reps
Plank
1 Set
Thu
Chest, Shoulder, Triceps (Heavy)
Est. 111 min
14 exercises
Barbell Bench Press
5 Sets x 10,10,10,8,4 Reps
Barbell Incline Bench Press
3 Sets x 10,8,4 Reps
Dumbbell Fly
3 Sets x 10,8,6 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 8 Reps
Dumbell Squeeze Press
3 Sets x 10,8,6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10,8,6 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10,8,6 Reps
Barbell Upright Row
3 Sets x 10,8,6 Reps
Barbell Shrug
3 Sets x 10,8,6 Reps
Bench Dip
2 Sets x 20 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10,8,6 Reps
Cable Shoulder Extension
3 Sets x 10,8,6 Reps
Dumbbell Tricep Kickback
3 Sets x 12,10,8 Reps
Fri
Back, Biceps and Forearms (Heavy)
Est. 75 min
12 exercises
Pull-Up
2 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10,8,6 Reps
Dumbbell Incline Bench Row
3 Sets x 10,8,6 Reps
Barbell Row
3 Sets x 10,8,6 Reps
Cable Rope Face Pull
3 Sets x 10,8,6 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Barbell Curl
3 Sets x 10,8,6 Reps
Dumbbell Concentration Curl
3 Sets x 10,8,6 Reps
Cable Bicep Curl (Supine)
3 Sets x 10,8,6 Reps
Dumbbell Hammer Curl
3 Sets x 10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
2 Sets x 8 Reps
Sun
Legs and Core (Heavy)
Est. 97 min
11 exercises
Barbell Deadlift
5 Sets x 10,10,8,6,4 Reps
Barbell Squat
5 Sets x 10,10,8,6,4 Reps
Barbell Squat (Wide Stance)
2 Sets x 12,8 Reps
Barbell Hack Squat
3 Sets x 10,8,6 Reps
Dumbbell Hamstring Curl
3 Sets x 10,8,6 Reps
Barbell Hip Thrust
3 Sets x 10,8,6 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 12,10,8 Reps
Reverse Crunch
1 Set x 15 Reps
Leg Raise
1 Set x 10 Reps
Plank
1 Set
Side Plank
1 Set x 30 Reps
