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Copy of Six Week Conditioning
General
Intermediate
None
Plan Details
The Copy of Six Week Conditioning routine by gbigai is a 30 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Have you always wanted to improve the overall conditioning and strength of your muscles? With this workout program, your main focus will be to train the muscles enhance your overall muscle endurance and strength during periods of high tension or training Why This Routine Works This routine has been designed to help you increase your muscle strength, endurance, stamina and condition your muscles through a steady increase in reps and weights with each week. You will be fluctuating your rest time between your major muscle building exercises and the rest of the routine along with steadily increasing the amount of reps and weight performed. As you can see for many of the compound major muscle building exercises you will have a rest period of 2 minutes to allow for your muscles to fully recover and help you build the most muscle possible. These exercises are added into your routine to break down the fibers and help you build muscle followed by pumping up them up through higher rep and shorter rest period workouts. Through the rest of the routine as you increase in the amount of reps performed, you will decrease your rest time, thus forcing you to train your muscles, improving your overall endurance and stamina. As stated in the title of this workout routine, this is a 6 week training program to help you improve your muscle endurance and strength and you may, if you prefer, to add an additional 2 weeks to the program if you feel you aren't seeing/feeling the results desired. Again the focus of this routine isn't meant to get you big and bulky but rather focus on helping you improve your overall stamina and conditioning your muscles for periods of high tension and training. Workout Day Split Week 1 Day 1 - Chest and Back Day 2 - Abs and Legs Day 3 - Shoulders and Traps Day 4 - Abs and Arms Week 2 Day 1 - Chest and Back Day 2 - Abs and Legs Day 3 - Shoulders and Traps Day 4 - Abs and Arms Week 3 Day 1 - Chest and Back Day 2 - Abs and Legs Day 3 - Shoulders and Traps Day 4 - Abs and Arms Week 4 Day 1 - Chest and Back Day 2 - Abs and Legs Day 3 - Shoulders and Traps Day 4 - Abs and Arms Week 5 Day 1 - Chest and Back Day 2 - Abs and Legs Day 3 - Shoulders and Traps Day 4 - Abs and Arms Week 6 Day 1 - Chest and Back Day 2 - Abs and Legs Day 3 - Shoulders and Traps Day 4 - Abs and Arms Six Week Conditioning Training Stats Week 1 Day 1 Total Workout Time : 27 minutes Day 1 Total Rest Time : 43 minutes and 30 seconds Day 2 Total Workout Time : 32 minutes Day 2 Total Rest Time : 35 minutes Day 3 Total Workout Time : 21 minutes Day 3 Total Rest Time : 23 minutes and 30 seconds Day 4 Total Workout Time : 31 minutes Day 4 Total Rest Time : 30 minutes and 30 seconds Week 2 Day 1 Total Workout Time : 27 minutes Day 1 Total Rest Time : 43 minutes and 30 seconds Day 2 Total Workout Time : 34 minutes Day 2 Total Rest Time : 35 minutes Day 3 Total Workout Time : 21 minutes Day 3 Total Rest Time : 23 minutes and 30 seconds Day 4 Total Workout Time : 31 minutes Day 4 Total Rest Time : 30 minutes and 30 seconds Week 3 Day 1 Total Workout Time : 27 minutes Day 1 Total Rest Time : 43 minutes and 30 seconds Day 2 Total Workout Time : 32 minutes Day 2 Total Rest Time : 35 minutes Day 3 Total Workout Time : 21 minutes Day 3 Total Rest Time : 23 minutes and 30 seconds Day 4 Total Workout Time : 31 minutes Day 4 Total Rest Time : 30 minutes and 30 seconds Week 4 Day 1 Total Workout Time : 27 minutes Day 1 Total Rest Time : 43 minutes and 30 seconds Day 2 Total Workout Time : 32 minutes Day 2 Total Rest Time : 35 minutes Day 3 Total Workout Time : 21 minutes Day 3 Total Rest Time : 23 minutes and 30 seconds Day 4 Total Workout Time : 31 minutes Day 4 Total Rest Time : 30 minutes and 30 seconds Week 5 Day 1 Total Workout Time : 27 minutes Day 1 Total Rest Time : 43 minutes and 30 seconds Day 2 Total Workout Time : 32 minutes Day 2 Total Rest Time : 35 minutes Day 3 Total Workout Time : 32 minutes Day 3 Total Rest Time : 23 minutes and 30 seconds Day 4 Total Workout Time : 33 minutes Day 4 Total Rest Time : 30 minutes and 30 seconds Week 6 Day 1 Total Workout Time : 27 minutes Day 1 Total Rest Time : 43 minutes and 30 seconds Day 2 Total Workout Time : 32 minutes Day 2 Total Rest Time : 35 minutes Day 3 Total Workout Time : 32 minutes Day 3 Total Rest Time : 23 minutes and 30 seconds Day 4 Total Workout Time : 33 minutes Day 4 Total Rest Time : 30 minutes and 30 seconds Equipment Used • Barbell • Dumbbell • Strength Machine • Cable Machine • Leg Machine • Bench • Weight Plate • Parallel Bars Nutrition • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. Notes You can add in some warm-up sets into each workout to loosen up your muscles. Remember during your workout is that progress makes perfect, by constantly pushing the pace and making gradual improvements you will be able to refine your muscle development. Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.
Routine detail
Day 1
Week 1
Est. 0 min
0 exercises
This day is empty
Day 2
Chest and Back
Est. 80 min
9 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 14 Reps
Push-Up
2 Sets x 14 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 25 Reps
Day 3
Abs and Legs
Est. 74 min
10 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 14 Reps
Machine Seated Leg Curl
3 Sets x 14 Reps
Calf Press On Leg Press
3 Sets x 14 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Crunch
2 Sets x 14 Reps
Parallel Bar Hip Raise
2 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Day 4
Shoulders and Traps
Est. 53 min
7 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 14 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Rear Military Press
2 Sets x 25 Reps
Barbell Shrug
2 Sets x 6 Reps
Barbell Upright Row
2 Sets x 10 Reps
Dumbbell One-Arm Front Raise
2 Sets x 25 Reps
Day 5
Abs and Arms
Est. 75 min
11 exercises
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 14 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 25 Reps
Barbell Curl
2 Sets x 6 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 14 Reps
Barbell Preacher Curl
2 Sets x 25 Reps
Crunch
2 Sets x 14 Reps
Parallel Bar Hip Raise
2 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Day 6
Week 2
Est. 0 min
0 exercises
This day is empty
Day 7
Chest and Back
Est. 80 min
9 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 14 Reps
Push-Up
2 Sets x 14 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 25 Reps
Day 8
Abs and Legs
Est. 74 min
10 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 14 Reps
Machine Seated Leg Curl
3 Sets x 14 Reps
Calf Press On Leg Press
3 Sets x 14 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Crunch
2 Sets x 14 Reps
Parallel Bar Hip Raise
2 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Day 9
Shoulders and Traps
Est. 53 min
7 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 14 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Rear Military Press
2 Sets x 25 Reps
Barbell Shrug
2 Sets x 6 Reps
Barbell Upright Row
2 Sets x 10 Reps
Dumbbell One-Arm Front Raise
2 Sets x 25 Reps
Day 10
Abs and Arms
Est. 75 min
11 exercises
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 14 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 25 Reps
Barbell Curl
2 Sets x 6 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 14 Reps
Barbell Preacher Curl
2 Sets x 25 Reps
Crunch
2 Sets x 14 Reps
Parallel Bar Hip Raise
2 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Day 11
Week 3
Est. 0 min
0 exercises
This day is empty
Day 12
Chest and Back
Est. 80 min
9 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 14 Reps
Push-Up
2 Sets x 14 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 25 Reps
Day 13
Abs and Legs
Est. 72 min
10 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 14 Reps
Machine Seated Leg Curl
3 Sets x 14 Reps
Calf Press On Leg Press
3 Sets x 14 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Crunch
2 Sets x 14 Reps
Parallel Bar Hip Raise
2 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Day 14
Shoulders and Traps
Est. 53 min
7 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 14 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Rear Military Press
2 Sets x 25 Reps
Barbell Shrug
2 Sets x 6 Reps
Barbell Upright Row
2 Sets x 10 Reps
Dumbbell One-Arm Front Raise
2 Sets x 25 Reps
Day 15
Abs and Arms
Est. 75 min
11 exercises
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 14 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 25 Reps
Barbell Curl
2 Sets x 6 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 14 Reps
Barbell Preacher Curl
2 Sets x 25 Reps
Crunch
2 Sets x 14 Reps
Parallel Bar Hip Raise
2 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Day 16
Week 4
Est. 0 min
0 exercises
This day is empty
Day 17
Chest and Back
Est. 80 min
9 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 14 Reps
Push-Up
2 Sets x 14 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 25 Reps
Day 18
Abs and Legs
Est. 74 min
10 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 14 Reps
Machine Seated Leg Curl
3 Sets x 14 Reps
Calf Press On Leg Press
3 Sets x 14 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Crunch
2 Sets x 14 Reps
Parallel Bar Hip Raise
2 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Day 19
Shoulders and Traps
Est. 53 min
7 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 14 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Rear Military Press
2 Sets x 25 Reps
Barbell Shrug
2 Sets x 6 Reps
Barbell Upright Row
2 Sets x 10 Reps
Dumbbell One-Arm Front Raise
2 Sets x 25 Reps
Day 20
Abs and Arms
Est. 75 min
11 exercises
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 14 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 25 Reps
Barbell Curl
2 Sets x 6 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 14 Reps
Barbell Preacher Curl
2 Sets x 25 Reps
Crunch
2 Sets x 14 Reps
Parallel Bar Hip Raise
2 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Day 21
Week 5
Est. 0 min
0 exercises
This day is empty
Day 22
Chest and Back
Est. 80 min
9 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 14 Reps
Push-Up
2 Sets x 14 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 25 Reps
Day 23
Abs and Legs
Est. 74 min
10 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 14 Reps
Machine Seated Leg Curl
3 Sets x 14 Reps
Calf Press On Leg Press
3 Sets x 14 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Crunch
2 Sets x 14 Reps
Parallel Bar Hip Raise
2 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Day 24
Shoulders and Traps
Est. 53 min
7 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 14 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Rear Military Press
2 Sets x 25 Reps
Barbell Shrug
2 Sets x 6 Reps
Barbell Upright Row
2 Sets x 10 Reps
Dumbbell One-Arm Front Raise
2 Sets x 25 Reps
Day 25
Abs and Arms
Est. 75 min
11 exercises
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 14 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 25 Reps
Barbell Curl
2 Sets x 6 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 14 Reps
Barbell Preacher Curl
2 Sets x 25 Reps
Crunch
2 Sets x 14 Reps
Parallel Bar Hip Raise
2 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Day 26
Week 6
Est. 0 min
0 exercises
This day is empty
Day 27
Chest and Back
Est. 80 min
9 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 14 Reps
Push-Up
2 Sets x 14 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 25 Reps
Day 28
Abs and Legs
Est. 74 min
10 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 14 Reps
Machine Seated Leg Curl
3 Sets x 14 Reps
Calf Press On Leg Press
3 Sets x 14 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Crunch
2 Sets x 14 Reps
Parallel Bar Hip Raise
2 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Day 29
Shoulders and Traps
Est. 53 min
7 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 14 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Rear Military Press
2 Sets x 25 Reps
Barbell Shrug
2 Sets x 6 Reps
Barbell Upright Row
2 Sets x 10 Reps
Dumbbell One-Arm Front Raise
2 Sets x 25 Reps
Day 30
Abs and Arms
Est. 75 min
11 exercises
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 14 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 25 Reps
Barbell Curl
2 Sets x 6 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 14 Reps
Barbell Preacher Curl
2 Sets x 25 Reps
Crunch
2 Sets x 14 Reps
Parallel Bar Hip Raise
2 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
