6 Day Routine Phase 1
General
Intermediate
Dumbbell
Plan Details
The 6 Day Routine Phase 1 routine by rachielebiancacheng is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Lower Body - Heavy
Est. 62 min
9 exercises
Treadmill Running
1 Set
Barbell Squat
4 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Seated Calf Raise
3 Sets x 15 Reps
Day 2
Chest and Triceps
Est. 71 min
9 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Single-Leg Bench Dip
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 3
Shoulders and Abs
Est. 90 min
14 exercises
Barbell Military Press
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Air Bike
2 Sets x 20 Reps
Oblique Crunch
2 Sets x 15 Reps
Crunch
2 Sets x 15 Reps
Oblique Crunch
2 Sets x 15 Reps
Treadmill Running
1 Set
Day 4
Lower Body - Pump
Est. 92 min
13 exercises
Treadmill Running
1 Set
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Press
1 Set x 20 Reps
Hack Squat (Reverse Position)
4 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Jump Squat
3 Sets x 20 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Day 5
Back and Bicep
Est. 81 min
11 exercises
Machine Assisted Pull-Up
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Weight Plate Reverse Curl
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 6
Plyo - Full Body
Est. 126 min
26 exercises
Bodyweight Side Lunge
2 Sets x 20 Reps
Kettlebell Goblet Squat
2 Sets x 20 Reps
Long Jump
2 Sets x 10 Reps
Wall Sit
2 Sets
Elliptical Training
1 Set
Dumbbell One-Arm Bicep Curl
2 Sets x 20 Reps
Dumbbell One-Arm Shoulder Press
2 Sets x 20 Reps
Dumbbell One-Arm Bicep Curl
2 Sets x 20 Reps
Dumbbell One-Arm Shoulder Press
2 Sets x 20 Reps
Push-Up
2 Sets x 20 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 20 Reps
Mountain Climber
2 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Dumbbell Front Raise
2 Sets x 15 Reps
Elliptical Training
1 Set
Dumbbell Tricep Extension
2 Sets x 15 Reps
Dumbbell Arnold Press
2 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Machine Inverted Row
2 Sets x 15 Reps
Barbell Bent-Over Row
2 Sets x 20 Reps
Elliptical Training
1 Set
Air Bike
2 Sets x 20 Reps
Leg Raise
2 Sets x 15 Reps
Bench Oblique Crunch
2 Sets x 10 Reps
Bench Oblique Crunch
2 Sets x 10 Reps
Jackknife Sit-Up
2 Sets x 10 Reps
