6 Day Routine Strength/Hypertrophy
General
Beginner
Machine strength
Plan Details
The 6 Day Routine Strength/Hypertrophy routine by CalebBoberg is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Legs 1
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 2,3,3 Reps
Barbell Squat
3 Sets x 4,6,6 Reps
Hack Squat
3 Sets x 5,8,8 Reps
Barbell Romanian Deadlift
4 Sets x 6,10,10,10 Reps
Leg Extension
3 Sets x 15,20,20 Reps
Leg Curl
3 Sets x 15,20,20 Reps
Seated Calf Raise
3 Sets x 15,20,20 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Ab Rollout
3 Sets x 15,25,25 Reps
Tue
Push 1
Est. 0 min
8 exercises
Flat Bench
3 Sets x 2,3,3 Reps
Flat Bench
3 Sets x 4,6,6 Reps
Incline Bench Press
4 Sets x 5,8,8,8 Reps
Machine Chest Press
3 Sets x 6,10,10 Reps
Cable Fly Dropset
3 Sets x 12,15,15 Reps
Lying EZ Bar Tricep Skullcrusher
3 Sets x 12,15,15 Reps
Tricep Cable Extensions
3 Sets x 12,15,15 Reps
One Arm Cable Tricep Ext
3 Sets x 12,15,15 Reps
Wed
Back 1
Est. 0 min
7 exercises
Deadlift
3 Sets x 2,3,3 Reps
Deadlift
3 Sets x 4,6,6 Reps
Overhand Barbell Row
4 Sets x 6,8,8,8 Reps
Chest Supported Row
3 Sets x 8,10,10 Reps
Wide Grip Lat Pulldown
3 Sets x 8,10,10 Reps
Seated Cable Row
3 Sets x 8,10,10 Reps
Machine Pulldown
3 Sets x 8,10,10 Reps
Thu
Shoulders-Arms
Est. 0 min
11 exercises
Seated Barbell Shoulder Press
5 Sets x 4,6,6,6,6 Reps
DB Shoulder Press
4 Sets x 6,8,8,8 Reps
Cable Upright Row
3 Sets x 12,15,15 Reps
DB Lateral Raises
3 Sets x 12,15,15 Reps
Machine Rear Delt Fly
3 Sets x 12,15,15 Reps
Alt DB Curls
3 Sets x 12,15,15 Reps
Lying EZ Bar Tricep Skullcrusher
3 Sets x 12,15,15 Reps
DB Hammer Curls
3 Sets x 12,15,15 Reps
Tricep Cable Extensions
3 Sets x 12,15,15 Reps
Cable Curl Burnout
1 Set x 30 Reps
Tricep Cable Extension Burnout
1 Set x 30 Reps
Fri
Legs 2
Est. 0 min
9 exercises
Barbell Squat
5 Sets x 4,6,6,6,6 Reps
Hack Squat
3 Sets x 5,8,8 Reps
DB RDL
3 Sets x 6,10,10 Reps
DB Lunges
3 Sets x 15,20,20 Reps
Leg Extension
3 Sets x 15,20,20 Reps
Leg Curl
3 Sets x 15,20,20 Reps
Seated Calf Raise
3 Sets x 20,25,25 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Ab Rollout
3 Sets x 15,25,25 Reps
Sat
Chest-Back
Est. 0 min
8 exercises
Flat Bench
5 Sets x 4,6,6,6,6 Reps
Chest Supported Row
5 Sets x 6,10,10,10,10 Reps
Incline Bench Press
4 Sets x 6,8,8,8 Reps
Wide Grip Lat Pulldown
4 Sets x 6,10,10,10 Reps
Cable Fly Dropset
3 Sets x 12,15,15 Reps
Seated Cable Row
4 Sets x 6,10,10,10 Reps
Max Out Push-ups
2 Sets x 20,30 Reps
Max Out Pull-ups
2 Sets x 5,15 Reps
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
