indys 6 Day Plan
Sport
Intermediate
Barbell
Plan Details
The indys 6 Day Plan routine by indy23 is a 6 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
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Routine detail
Day 1
Leg 1
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Day 2
Chest triceps
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Day 3
Back biceps
Est. 0 min
10 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
single arm t bar row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 30 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
1 Set x 30 Reps
Day 4
Leg 2
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
nordic curl
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Day 5
Arms
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Day 7
upper
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 3 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
