6 Week Strength

6 Week Strength - JEFIT

6 Week Strength

Bulking

Advanced

Barbell

Plan Details

The 6 Week Strength routine by NattyLite is a 24 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Test one rep max (1RM) and use percentages below with the proper sets and reps each week to build strength. Lift heavy on focus days, and be explosive on power days. FOR SQUAT, BENCH, AND DEADLIFT: Week 1 & 2: 80% 1RM Week 3 & 4: 85% 1RM Week 5 & 6: 95% 1RM Power Days: 50% 1RM

Routine detail

Day 1

Week 1 - Squats

Est. 55 min

8 exercises

Barbell Squat

5 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Bodyweight Walking Lunge

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Barbell Standing Calf Raise

3 Sets x 8 Reps

Machine Calf Press

3 Sets x 8 Reps

Day 2

Week 1 - Bench

Est. 64 min

9 exercises

Barbell Bench Press

5 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Shoulder Press

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Barbell Shrug

3 Sets x 8 Reps

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Day 4

Week 1 - Deadlift

Est. 65 min

9 exercises

Barbell Deadlift

5 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Barbell Preacher Curl

3 Sets x 8 Reps

Hanging Leg Raise

3 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Day 6

Week 1 - Power

Est. 48 min

9 exercises

Jump Squat

3 Sets x 3 Reps

Barbell Squat

3 Sets x 3 Reps

Plyo Push-Up

3 Sets x 3 Reps

Barbell Bench Press

3 Sets x 3 Reps

Dumbbell Shoulder Press

3 Sets x 3 Reps

Barbell Bench Press (Close Grip)

3 Sets x 3 Reps

Barbell Deadlift

3 Sets x 3 Reps

Dumbbell Bent-Over Row

3 Sets x 3 Reps

Crunch

3 Sets x 10 Reps

Day 8

Week 2 - Squats

Est. 55 min

8 exercises

Barbell Squat

5 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Bodyweight Walking Lunge

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Barbell Romanian Deadlift

3 Sets x 8 Reps

Barbell Standing Calf Raise

3 Sets x 8 Reps

Machine Calf Press

3 Sets x 8 Reps

Day 9

Week 2 - Bench

Est. 64 min

9 exercises

Barbell Bench Press

5 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Shoulder Press

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Barbell Shrug

3 Sets x 8 Reps

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Day 11

Week 2 - Deadlift

Est. 65 min

9 exercises

Barbell Deadlift

5 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Barbell Preacher Curl

3 Sets x 8 Reps

Hanging Leg Raise

3 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Day 13

Week 2 - Power

Est. 48 min

9 exercises

Jump Squat

3 Sets x 3 Reps

Barbell Squat

3 Sets x 3 Reps

Plyo Push-Up

3 Sets x 3 Reps

Barbell Bench Press

3 Sets x 3 Reps

Dumbbell Shoulder Press

3 Sets x 3 Reps

Barbell Bench Press (Close Grip)

3 Sets x 3 Reps

Barbell Deadlift

3 Sets x 3 Reps

Dumbbell Bent-Over Row

3 Sets x 3 Reps

Crunch

3 Sets x 10 Reps

Day 15

Week 3 - Squats

Est. 50 min

8 exercises

Barbell Squat

5 Sets x 5 Reps

Machine Leg Press

3 Sets x 5 Reps

Bodyweight Walking Lunge

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 6 Reps

Machine Leg Curl (Prone)

3 Sets x 6 Reps

Barbell Romanian Deadlift

3 Sets x 5 Reps

Barbell Standing Calf Raise

3 Sets x 6 Reps

Machine Calf Press

3 Sets x 6 Reps

Day 16

Week 3 - Bench

Est. 59 min

9 exercises

Barbell Bench Press

5 Sets x 5 Reps

Dumbbell Incline Bench Press

4 Sets x 5 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Shoulder Press

3 Sets x 5 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Barbell Shrug

3 Sets x 5 Reps

Barbell Bench Press (Close Grip)

3 Sets x 5 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Day 18

Week 3 - Deadlift

Est. 63 min

9 exercises

Barbell Deadlift

5 Sets x 5 Reps

Barbell Bent-Over Row

4 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 6 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Barbell Curl

3 Sets x 6 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Barbell Preacher Curl

3 Sets x 8 Reps

Hanging Leg Raise

3 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Day 20

Week 3 - Power

Est. 40 min

7 exercises

Jump Squat

3 Sets x 5 Reps

Barbell Bench Press

3 Sets x 3 Reps

Dumbbell Shoulder Press

3 Sets x 5 Reps

Barbell Bench Press (Close Grip)

3 Sets x 5 Reps

Barbell Deadlift

3 Sets x 5 Reps

Dumbbell Bent-Over Row

3 Sets x 5 Reps

Crunch

3 Sets x 12 Reps

Day 22

Week 4 - Squats

Est. 50 min

8 exercises

Barbell Squat

5 Sets x 5 Reps

Machine Leg Press

3 Sets x 5 Reps

Bodyweight Walking Lunge

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 6 Reps

Machine Leg Curl (Prone)

3 Sets x 6 Reps

Barbell Romanian Deadlift

3 Sets x 5 Reps

Barbell Standing Calf Raise

3 Sets x 6 Reps

Machine Calf Press

3 Sets x 6 Reps

Day 23

Week 4 - Bench

Est. 59 min

9 exercises

Barbell Bench Press

5 Sets x 5 Reps

Dumbbell Incline Bench Press

4 Sets x 5 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Shoulder Press

3 Sets x 5 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Barbell Shrug

3 Sets x 5 Reps

Barbell Bench Press (Close Grip)

3 Sets x 5 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Day 25

Week 4 - Deadlift

Est. 63 min

9 exercises

Barbell Deadlift

5 Sets x 5 Reps

Barbell Bent-Over Row

4 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 6 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Barbell Curl

3 Sets x 6 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Barbell Preacher Curl

3 Sets x 8 Reps

Hanging Leg Raise

3 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Day 27

Week 4 - Power

Est. 40 min

7 exercises

Jump Squat

3 Sets x 5 Reps

Barbell Bench Press

3 Sets x 3 Reps

Dumbbell Shoulder Press

3 Sets x 5 Reps

Barbell Bench Press (Close Grip)

3 Sets x 5 Reps

Barbell Deadlift

3 Sets x 5 Reps

Dumbbell Bent-Over Row

3 Sets x 5 Reps

Crunch

3 Sets x 12 Reps

Day 29

Week 5 - Squats

Est. 47 min

8 exercises

Barbell Squat

5 Sets x 2 Reps

Machine Leg Press

3 Sets x 3 Reps

Bodyweight Walking Lunge

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 6 Reps

Machine Leg Curl (Prone)

3 Sets x 6 Reps

Barbell Romanian Deadlift

3 Sets x 3 Reps

Barbell Standing Calf Raise

3 Sets x 4 Reps

Machine Calf Press

3 Sets x 6 Reps

Day 30

Week 5 - Bench

Est. 54 min

9 exercises

Barbell Bench Press

5 Sets x 2 Reps

Dumbbell Incline Bench Press

4 Sets x 3 Reps

Dumbbell Fly

3 Sets x 6 Reps

Barbell Shoulder Press

3 Sets x 3 Reps

Dumbbell Lateral Raise

3 Sets x 6 Reps

Cable Rope Face Pull

3 Sets x 6 Reps

Barbell Shrug

3 Sets x 3 Reps

Barbell Bench Press (Close Grip)

3 Sets x 3 Reps

Dumbbell Tricep Extension

3 Sets x 6 Reps

Day 32

Week 5 - Deadlift

Est. 55 min

9 exercises

Barbell Deadlift

5 Sets x 2 Reps

Barbell Bent-Over Row

3 Sets x 4 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 4 Reps

Cable Shoulder Extension

3 Sets x 6 Reps

Barbell Curl

3 Sets x 4 Reps

Dumbbell Incline Curl

3 Sets x 6 Reps

Barbell Preacher Curl

3 Sets x 6 Reps

Hanging Leg Raise

3 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 6 Reps

Day 34

Week 5 - Power

Est. 58 min

9 exercises

Jump Squat

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Plyo Push-Up

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Shoulder Press

3 Sets x 8 Reps

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Crunch

3 Sets x 15 Reps

Day 36

Week 6 - Squats

Est. 47 min

8 exercises

Barbell Squat

5 Sets x 2 Reps

Machine Leg Press

3 Sets x 3 Reps

Bodyweight Walking Lunge

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 6 Reps

Machine Leg Curl (Prone)

3 Sets x 6 Reps

Barbell Romanian Deadlift

3 Sets x 3 Reps

Barbell Standing Calf Raise

3 Sets x 4 Reps

Machine Calf Press

3 Sets x 6 Reps

Day 37

Week 6 - Bench

Est. 54 min

9 exercises

Barbell Bench Press

5 Sets x 2 Reps

Dumbbell Incline Bench Press

4 Sets x 3 Reps

Dumbbell Fly

3 Sets x 6 Reps

Barbell Shoulder Press

3 Sets x 3 Reps

Dumbbell Lateral Raise

3 Sets x 6 Reps

Cable Rope Face Pull

3 Sets x 6 Reps

Barbell Shrug

3 Sets x 3 Reps

Barbell Bench Press (Close Grip)

3 Sets x 3 Reps

Dumbbell Tricep Extension

3 Sets x 6 Reps

Day 39

Week 6 - Deadlift

Est. 55 min

9 exercises

Barbell Deadlift

5 Sets x 2 Reps

Barbell Bent-Over Row

3 Sets x 4 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 4 Reps

Cable Shoulder Extension

3 Sets x 6 Reps

Barbell Curl

3 Sets x 4 Reps

Dumbbell Incline Curl

3 Sets x 6 Reps

Barbell Preacher Curl

3 Sets x 6 Reps

Hanging Leg Raise

3 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 6 Reps

Day 41

Week 6 - Power

Est. 58 min

9 exercises

Jump Squat

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Plyo Push-Up

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Shoulder Press

3 Sets x 8 Reps

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Crunch

3 Sets x 15 Reps

6 Week Strength

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