6 Fundamental Movements
General
Advanced
Body
Plan Details
The 6 Fundamental Movements routine by kasper801834 is a 18 day workout plan. It is an advanced level plan to achieve general fitness goals.
based on the 6 movements of the body: push, pull, carry, swing, squat, and lunge
Routine detail
Day 1
Day 1
Est. 29 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Kettlebell Turkish Get-Up Squat
3 Sets x 12 Reps
smith machine chest press bar throw
3 Sets x 8 Reps
2 arm DB shoulder carry walk
3 Sets x 50 Reps
Pull Up- wide grip
3 Sets x 8 Reps
Dumbbell Split Jump
3 Sets x 12 Reps
Day 2
Day 2
Est. 28 min
6 exercises
Burpees (w/weight)
3 Sets x 8 Reps
1 arm DB carry walk
3 Sets x 50 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
jumps side to side
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Day 3
Day 3
Est. 21 min
6 exercises
Back Hyperextension
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
kettle bell 2 arm swing
3 Sets x 8 Reps
lunge BW exercise ball
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Day 4
Day 4
Est. 31 min
6 exercises
brocks
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Alternating Arnold Press
3 Sets x 12 Reps
pull up- side to side
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 20 Reps
fireman carry (DB)
3 Sets x 50 Reps
Day 5
Day 5
Est. 28 min
6 exercises
Kettlebell One-Arm Snatch
3 Sets x 12 Reps
Dumbbell Wood Chop
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
pull up- horz
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Day 6
Day 6
Est. 22 min
6 exercises
Barbell Clean and Jerk
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 12 Reps
bulgarian split squat DB
3 Sets x 12 Reps
kettle bell 2 hand swing
3 Sets x 8 Reps
Plyo Push-Up
3 Sets x 8 Reps
1 leg hyper
3 Sets x 12 Reps
Day 7
Day 7
Est. 30 min
6 exercises
Split Jump
3 Sets x 12 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
2 arm DB shoulder carry walk
3 Sets x 50 Reps
Dumbbell Squat
3 Sets x 8 Reps
Kettlebell Turkish Get-Up Squat
3 Sets x 12 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Day 8
Day 8
Est. 28 min
6 exercises
jumps stairs w/weight
3 Sets x 8 Reps
Burpees (w/weight)
3 Sets x 12 Reps
1 arm DB carry walk
3 Sets x 50 Reps
Push-Up (Wide Hand)
3 Sets x 20 Reps
Barbell Hang Clean
3 Sets x 8 Reps
lunge DB lateral
3 Sets x 12 Reps
Day 9
Day 9
Est. 21 min
6 exercises
lunge BW exercise ball
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
kettle bell 2 arm swing
3 Sets x 8 Reps
Barbell Overhead Squat
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 10
Day 10
Est. 30 min
6 exercises
pull up- under hand pause
3 Sets x 8 Reps
stairs w/weight DB
3 Sets x 8 Reps
fireman carry (DB)
3 Sets x 50 Reps
Prisoner Squat
3 Sets x 20 Reps
brocks
3 Sets x 20 Reps
Stability Ball Pike Push-Up
3 Sets x 20 Reps
Day 11
Day 11
Est. 29 min
6 exercises
Machine Single-Leg Press
3 Sets x 12 Reps
lunge- crossover rev
3 Sets x 20 Reps
Dumbbell Wood Chop
3 Sets x 12 Reps
Kettlebell One-Arm Snatch
3 Sets x 12 Reps
Dumbbell One-Arm Bench Press
3 Sets x 12 Reps
pull up- side to side horz
3 Sets x 12 Reps
Day 12
Day 12
Est. 23 min
6 exercises
Single-Leg Squat
3 Sets x 12 Reps
1 leg hyper
3 Sets x 12 Reps
kettle bell 2 hand swing
3 Sets x 8 Reps
Plyo Push-Up
3 Sets x 8 Reps
Barbell Hang Clean
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Day 13
Day 13
Est. 30 min
6 exercises
Kettlebell Turkish Get-Up Squat
3 Sets x 12 Reps
Dumbbell Split Jump
3 Sets x 12 Reps
1 arm DB deadlift
3 Sets x 12 Reps
2 arm DB shoulder carry walk
3 Sets x 50 Reps
Barbell Bench Press
3 Sets x 8 Reps
pull up- narrow
3 Sets x 8 Reps
Day 14
Day 14
Est. 27 min
6 exercises
Kettlebell Clean
3 Sets x 8 Reps
pull up- side to side
3 Sets x 12 Reps
Box Jump Multiple Response
3 Sets x 12 Reps
lunge- rev crossover DB
3 Sets x 12 Reps
1 arm DB carry walk
3 Sets x 50 Reps
Burpees (w/weight)
3 Sets x 12 Reps
Day 15
Day 15
Est. 21 min
6 exercises
incline 1 arm alternate DB press
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
kettle bell 2 arm swing
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
pull up- machine 1 arm
3 Sets x 12 Reps
lunge BW exercise ball
3 Sets x 12 Reps
Day 16
Day 16
Est. 28 min
6 exercises
lunge- walking DB
3 Sets x 12 Reps
pull up- wide pause
3 Sets x 8 Reps
brocks
3 Sets x 20 Reps
fireman carry (DB)
3 Sets x 50 Reps
Prisoner Squat
3 Sets x 20 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Day 17
Day 17
Est. 27 min
6 exercises
Kettlebell One-Arm Snatch
3 Sets x 12 Reps
Dumbbell Wood Chop
3 Sets x 12 Reps
leg press- jump
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
1 arm flat alt db press
3 Sets x 12 Reps
Day 18
Day 18
Est. 21 min
6 exercises
push up- exp side to side
3 Sets x 12 Reps
Single-Leg Squat
3 Sets x 12 Reps
clean and jerk- 2 arm DB
3 Sets x 8 Reps
1 leg hyper
3 Sets x 12 Reps
split-stiff leg dead lift DB
3 Sets x 12 Reps
kettle bell 2 hand swing
3 Sets x 8 Reps
