Weeks 1-3 (Foundation Building):
1 - Monday (Upper Body):
Bench Press: 3 sets of 10 reps
Rows: 3 sets of 12 reps
Overhead Press: 3 sets of 10 reps
2 - Wednesday (Lower Body):
Squats: 4 sets of 8 reps
Deadlifts: 3 sets of 10 reps
Lunges: 3 sets of 12 reps
3 - Friday (Full Body):
Pull-Ups: 3 sets to failure
Dumbbell Shoulder Press: 3 sets of 12 reps
Romanian Deadlifts: 3 sets of 10 reps
Weeks 4-6 (Intensification):
1 - Monday (Upper Body):
Incline Bench Press: 4 sets of 8 reps
Bent Over Rows: 4 sets of 10 reps
Arnold Press: 3 sets of 12 reps
2 - Wednesday (Lower Body):
Front Squats: 4 sets of 10 reps
Sumo Deadlifts: 3 sets of 8 reps
Step-Ups: 3 sets of 12 reps
3 - Friday (Full Body):
Chin-Ups: 3 sets to failure
Lateral Raises: 3 sets of 12 reps
Glute Bridges: 4 sets of 10 reps.
Male Bodybuilding 6-Week Lifting Program:
Weeks 1-3 (Foundation Building):
1 - Monday (Chest and Triceps):
Barbell Bench Press: 4 sets of 10 reps
Tricep Dips: 3 sets of 12 reps
Push-Ups: 3 sets to failure
2 - Wednesday (Back and Biceps):
Deadlifts: 4 sets of 8 reps
Pull-Ups: 3 sets to failure
Barbell Curls: 3 sets of 12 reps
3 - Friday (Legs and Shoulders):
Squats: 4 sets of 10 reps
Military Press: 3 sets of 10 reps
Leg Press: 3 sets of 12 reps
Weeks 4-6 (Intensification):
1 - Monday (Chest and Triceps):
Incline Bench Press: 4 sets of 8 reps
Tricep Kickbacks: 3 sets of 12 reps
Diamond Push-Ups: 3 sets to failure
2 - Wednesday (Back and Biceps):
Romanian Deadlifts: 4 sets of 10 reps
Hammer Curls: 3 sets of 12 reps
Lat Pulldowns: 3 sets of 10 reps
3 - Friday (Legs and Shoulders):
Front Squats: 4 sets of 10 reps
Seated Dumbbell Press: 3 sets of 10 reps
Calf Raises: 3 sets of 12 reps
These programs focus on progressive overload and variety, ensuring both men and women experience balanced muscle development over the 6-week period. Adjust weights based on individual fitness levels and always prioritize proper form to prevent injuries.
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