firstdivision's 6 Day Plan
General
Intermediate
Barbell
Plan Details
The firstdivision's 6 Day Plan routine by firstdivision is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Workout 1 on Monday Workout 2 on Tuesday Workout 3 on Wednesday Workout 4 on Thursday Workout 5 on Friday Workout 6 on Saturday or Sunday For workout 1 and 4, increase by 5 lbs per workout day like other strength programs. The 1x10 should be your desired body weight on the bar. The 1X5 set is halfway between your body weight and your working 3x5 set. If you cannot move the bar at your body weight, then all sets are at your max weight. For workout 2&5 if you cannot do 30 seconds drop to 15 or 10 seconds until you can complete the routine. Then start adding 2 seconds per week. For yoga day (workout 3 & 6) I use P90X2 yoga disc.
Routine detail
Day 1
Workout 1
Est. 0 min
18 exercises
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Pull-Up
1 Set x 10 Reps
Weighted Pull-Up
1 Set x 5 Reps
Weighted Pull-Up
3 Sets x 5 Reps
Barbell Squat
1 Set x 10 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Military Press
1 Set x 10 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 10 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Day 2
Workout 2
Est. 0 min
10 exercises
Mountain Climber
4 Sets
Knee Tuck Jump
4 Sets
Elevated Push-Up
4 Sets
Dead Bug
4 Sets x 8 Reps
Bodyweight Side Lunge
4 Sets
Bent Knee Hundreds
4 Sets
Dip
4 Sets
Bodyweight Walking Lunge
4 Sets
Ski jumps
4 Sets
Pull-Up
4 Sets
Day 3
Workout 3
Est. 0 min
1 exercise
Yoga
3 Sets
Day 4
Workout 1 Repeat
Est. 0 min
18 exercises
Barbell Bent-Over Row
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Military Press
1 Set x 10 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Squat
1 Set x 10 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Pull-Up
1 Set x 10 Reps
Weighted Pull-Up
1 Set x 5 Reps
Weighted Pull-Up
1 Set x 5 Reps
Barbell Deadlift
1 Set x 10 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Day 5
Workout 2 Repeat
Est. 0 min
9 exercises
Wall Climbers
4 Sets
Knee Tuck Jump
4 Sets
Elevated Push-Up
4 Sets
Dead Bug
4 Sets x 8 Reps
Bodyweight Side Lunge
4 Sets
Double Leg Hundreds
4 Sets
Dip
4 Sets
Ski jumps
4 Sets
Pull-Up
4 Sets
Day 6
Workout 3 Repeat
Est. 0 min
1 exercise
Yoga
3 Sets
