Mia’s 6 Day Strength & Hypertrophy - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Mia’s 6 Day Strength & Hypertrophy - JEFIT

Mia’s 6 Day Strength & Hypertrophy banner

Mia’s 6 Day Strength & Hypertrophy

AUTOPLAY

General

Advanced

Machine strength

Plan Details

The Mia’s 6 Day Strength & Hypertrophy routine by MiaAOT is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Mon

New Workout

Est. 0 min

0 exercises

This day is empty

Tue

Bicep & Back Power

Est. 0 min

6 exercises

Smith Machine Deadlift Demonstration

Smith Machine Deadlift

5 Sets x 5 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Machine Bicep Curl Demonstration

Machine Bicep Curl

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 10 Reps

Wed

Chest, Tricep, Shoulder Power

Est. 0 min

7 exercises

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

4 Sets x 5 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

4 Sets x 20 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 10 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 10 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

4 Sets x 10 Reps

Thu

Leg Power

Est. 0 min

8 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 12 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

4 Sets x 12 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 12 Reps

Fri

Bicep & Back HP

Est. 0 min

6 exercises

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

4 Sets x 12 Reps

Machine Bicep Curl Demonstration

Machine Bicep Curl

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 12 Reps

Sat

Chest, Tricep, Shoulder HP

Est. 0 min

7 exercises

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Sun

Leg HP

Est. 0 min

8 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 15 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

4 Sets x 15 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 15 Reps