Six Week Body Plan
General
Intermediate
Dumbbell
Plan Details
The Six Week Body Plan routine by edutitlub is a 16 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Week 1 Day 1 Chest & Back
Est. 50 min
6 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 12 Reps
Push-Up
3 Sets x 15 Reps
Machine Inverted Row
3 Sets x 15 Reps
Day 2
Week 1 Day 2 Legs, Shoulders & Abs
Est. 54 min
7 exercises
Dumbbell Squat
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Plank
3 Sets
Day 3
Week 1 Day 3 Biceps & Triceps
Est. 48 min
6 exercises
Cable Pulldown Bicep Curl
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Day 4
Week 2 Day 1 Chest & Back
Est. 57 min
6 exercises
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Reverse Fly (Prone)
4 Sets x 10 Reps
Push-Up
4 Sets x 12 Reps
Machine Inverted Row (Feet Elevated)
4 Sets x 12 Reps
Day 5
Week 2 Day 2 Legs,Shoulders & Abs
Est. 61 min
7 exercises
Dumbbell Squat
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Crunch
4 Sets x 12 Reps
Plank
4 Sets
Barbell Upright Row
3 Sets x 10 Reps
Day 6
Week 2 Day 3 Biceps & Triceps
Est. 55 min
6 exercises
Cable Pulldown Bicep Curl
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Day 7
Week 3 Day 1 Chest & Back
Est. 56 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 10 Reps
Dumbbell Incline Row (Reverse Grip)
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Day 8
Week 3 Day 2 Legs, Shoulders & Abs
Est. 60 min
6 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Push Press
5 Sets x 10 Reps
Barbell Calf Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 12 Reps
EZ Bar Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Day 9
Week 3 Day 3 Biceps & Triceps
Est. 57 min
6 exercises
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Pull-Up (Hammer Grip)
5 Sets x 8 Reps
EZ Bar Curl
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 10
Week 4 Day 1 Chest & Back
Est. 61 min
6 exercises
Barbell Bench Press
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Dumbbell Incline Hammer Press (Stability Ball)
4 Sets x 12 Reps
Dumbbell Incline Row (Reverse Grip)
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Day 11
Week 4 Day 2 Legs, Shoulders & Abs
Est. 63 min
6 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Push Press
5 Sets x 10 Reps
Barbell Calf Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 15 Reps
Day 12
Week 4 Day 3 Biceps & Triceps
Est. 62 min
6 exercises
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Pull-Up (Hammer Grip)
5 Sets x 10 Reps
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Day 13
Week 5 Day 1 Chest and Back
Est. 62 min
6 exercises
Barbell Incline Bench Press
5 Sets x 10 Reps
Pull-Up
5 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Day 14
Week 5 Day 2 Legs, Abs, Shoulders
Est. 62 min
6 exercises
Barbell Military Press
5 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Dumbbell Hamstring Curl
5 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Stability Ball Crunch
4 Sets x 12 Reps
Day 15
Week 5 Day 3 Biceps & Triceps
Est. 61 min
6 exercises
Chin-Up with Knee Raise
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Day 16
Week 6 Day 1 Chest & Back
Est. 68 min
6 exercises
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Reverse Fly
4 Sets x 15 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Pull-Up
5 Sets x 12 Reps
