Six-day cycle training plan

Eternal classic. You can be a beginner, you can be a pro, with 3.5 times of working out a week you can reach any of your goals, while you can make time for anything else in your life. If you miss one workout, you are still at 3 workouts per week, which is more than enough for a spectacular physique.

The basic principle is to have a rest day after each exercise, thus training your body in 3 sessions will mean that your muscles can rest 6 days after each workout.

Instructions

  • go to failure in last 2 sets of each exercise
  • you can adjust the days if something emerges, just try to finish all the workouts in a week
  • reps in () are for warming up

Day 1 – workout

  1. warm-up
  2. incline dumbbell press (18-15) 6-5-4
  3. dumbbell bench press 6-5-4
  4. machine fly 6-5-4
  5. lateral raises 12-11-10
  6. lying rear delt raise 12-10-8
  7. front raise 12
  8. rope cable push-down (18-15) 12-10-8
  9. standing cable skull crusher 8-6-4
  10. overhead reverse-grip cable skull crusher (one arm) 8-6-4
  11. seated calves with straight legs 21-18-15-12
  12. hanging leg raises 24-21-18
  13. stretching

Day 2 – rest

Day 3 – workout

  1. warm-up
  2. pull-up (15-10) 8-6-4
  3. dumbbell row with chest support 6-5-4
  4. close-grip pull-down (palms facing backwards) 6-5-4
  5. trap bar shrug 8-7-6
  6. chin-up (15-10) 8-6-4
  7. 30-45° seated concentrated supinated curl (wide grip) 6-5-5
  8. 30-45° seated concentrated hammer curl (narrow grip) 6-5-4
  9. stretching

Day 4 – rest

Day 5 – workout

  1. warm-up
  2. squat (15-12-8) 6-5-4
  3. leg press 10-8-6
  4. seated leg curl 6-5-4
  5. leg extension 6-5-4
  6. seated calves with straight legs 12-10-8-6
  7. decline crunch 15-12-10
  8. forearms superset 12/12-10/10-8/8
  9. stretching

Day 6 – rest

…and then start the cycle again with Day 1

It has begun!

April 5th, 2020|0 Comments

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