6-Day Comprehensive Workout Program

Empower Your Fitness Journey: A Comprehensive Training Program

Program Overview

Welcome to your new fitness adventure! This intermediate-to-advanced program combines strength training, power development, and cardiovascular fitness across six training days. Each session focuses on specific muscle groups with circuit-based training for maximum efficiency.

Rest: Day 7 - Complete rest or active recovery (light walking, stretching, yoga)

Rest 60 - 90 seconds between circuits

Day 1 - Legs

Circuit 1 (Repeat 3x)

1. Barbell Squats (Dumbbells Can Be Used) x 10 Reps

• Keep your chest up and core braced throughout the movement.

• Descend until your thighs are at least parallel to the floor, ensuring knees track over toes (but not beyond).

• Drive through your heels to return to standing, squeezing glutes at the top.

  
  

2. Explosive Jump Squats with Dumbbells x 10 Reps

• Land softly with bent knees to absorb impact and protect joints.

• Maintain control of the dumbbells throughout—don't let them swing.

• Focus on explosive power on the jump while maintaining proper squat form.

  
  

Circuit 2 (Repeat 3x)

1. Weighted Hip Thrusts x 12 Reps

• Position your upper back against a bench with feet flat and hip-width apart.

• Drive through your heels, squeezing glutes at the top until hips are fully extended.

• Keep your chin tucked and ribs down—avoid overarching your lower back.

  
  

2. Standing Cable Kickbacks (Bands Can Be Used) x 12 Reps (Each Leg)

• Keep your core engaged and torso stable—avoid leaning forward excessively.

• Focus on squeezing the glute of the working leg at the top of the movement.

• Control the return phase rather than letting the cable snap back.

  
  

3. Abductor with Bands x 12 Reps

• Maintain tension on the band throughout the entire range of motion.

• Keep hips level and avoid rotating or tilting your pelvis.

• Focus on slow, controlled movements rather than using momentum.

  
  

Circuit 3 (Repeat 3x)

1. Lying Leg Curls (Bands Can Be Used) x 15 Reps

• Keep your hips pressed into the pad throughout the movement.

• Control both the curl and the eccentric (lowering) phase.

• Avoid using momentum by swinging your legs—keep it smooth and controlled.

  
  

2. Leg Extensions (Bands Can Be Used) x 15 Reps

• Adjust the pad so it sits just above your ankles.

• Squeeze your quads hard at the top and pause briefly.

• Lower with control—don't let the weight stack crash down.

  
  

3. Calf Raises x 15 Reps

• Achieve full range of motion by rising onto your toes as high as possible.

• Lower your heels below the platform level for a full stretch.

• Keep your core engaged and avoid bouncing at the bottom.

  
  

Day 2 - Chest & Abdominals

Circuit 1 (Repeat 3x)

1. Barbell (Dumbbells Can Be Used) Bench Press x 10 Reps

• Retract your shoulder blades and keep them pinned to the bench throughout.

• Lower the bar to your mid-chest with elbows at approximately 45 degrees.

• Drive your feet into the floor and press the bar in a slight arc back to the start.

  
  

2. Incline Dumbbell Press x 10 Reps

• Set the bench to 30-45 degrees for optimal upper chest activation.

• Keep your wrists neutral and directly above your elbows throughout.

• Lower the dumbbells until they're level with your chest, then press back up.

  
  

Circuit 2 (Repeat 3x)

1. Decline Dumbbell Press x 10 Reps

• Secure your legs properly and maintain core tension throughout.

• Control the dumbbells on the descent—don't let them drop too quickly.

• Press the dumbbells together at the top, squeezing your chest.

  
  

2. Cable Press (Dumbbell Flyes Can Be Substituted) x 10 Reps

• Position yourself so there's tension on the cables even at the start position.

• Step forward into a split stance for better stability.

• Focus on squeezing your chest at the peak contraction when arms are extended.

  
  

Circuit 3 (Repeat 3x)

1. Incline Dumbbell Fly x 10 Reps

• Maintain a slight bend in your elbows throughout—don't lock them out.

• Lower the dumbbells in a wide arc until you feel a stretch across your chest.

• Think about hugging a tree as you bring the dumbbells back together.

  
  

2. Guillotine Press x 10 Reps

• Lower the bar to your upper chest/neck area (with control and proper spotter).

• Flare your elbows slightly more than a standard bench press.

• Use lighter weight than standard bench press due to increased shoulder involvement.

  
  

Circuit 4 (Repeat 3x)

1. Crunches x 15 Reps

• Press your lower back into the floor and keep it there throughout.

• Focus on contracting your abs to lift your shoulder blades off the ground.

• Avoid pulling on your neck—keep your chin slightly tucked.

  
  

2. Bicycle Crunches x 15 Reps

• Rotate from your torso, not just moving your elbows.

• Extend the non-working leg fully while bringing the opposite knee toward your chest.

• Maintain steady breathing throughout—don't hold your breath.

  
  

Day 3 - Shoulders & Cardio

Circuit 1 (Repeat 3x)

1. Dumbbell Shoulder Press x 10 Reps

• Start with dumbbells at shoulder height with palms facing forward.

• Press straight up while keeping your core tight and ribs down.

• Avoid arching your lower back—if you do, reduce the weight.

  
  

2. Military Press x 10 Reps

• Keep your elbows slightly in front of the bar, not directly underneath.

• Press the bar in a straight vertical line, moving your head back slightly.

• Lock out at the top with shoulders shrugged up toward your ears.

  
  

Circuit 2 (Repeat 3x)

1. Dumbbell Side Lateral Raise x 10 Reps

• Lead with your elbows, not your hands, as you raise to shoulder height.

• Keep a slight bend in your elbows throughout the movement.

• Control the descent—don't let gravity do the work.

  
  

2. Dumbbell 45-Degree Angle Raise x 10 Reps

• Raise the dumbbells at a 45-degree angle between front and side.

• Maintain neutral wrists and avoid shrugging your shoulders.

• Focus on smooth, controlled tempo throughout.

  
  

3. Front Arm Raise x 10 Reps

• Keep your palms facing down and raise to shoulder height.

• Maintain a slight bend in your elbows to reduce joint stress.

• Engage your core to prevent swinging or using momentum.

  
  

Circuit 3 (Repeat 3x)

1. Dumbbell Rear Delt Row x 10 Reps

• Hinge forward at the hips with a flat back.

• Pull the dumbbells up and out to the sides, leading with your elbows.

• Squeeze your shoulder blades together at the top of the movement.

  
  

2. Front Rope Pull (Bands Can Be Used) x 10 Reps

• Pull the rope attachment toward your face, separating the ends at your ears.

• Keep your upper arms parallel to the floor throughout.

• Focus on pulling your shoulder blades together, not just moving your arms.

  
  

3. Rear Delt Pulse x 20 Reps

• Use light weight and perform small, controlled pulsing movements.

• Keep constant tension on the rear delts without fully relaxing.

• Maintain bent-over position with flat back throughout all reps.

  
  

4. Dumbbell Shrugs x 10 Reps

• Keep your arms straight and simply elevate your shoulders toward your ears.

• Pause briefly at the top of each rep, squeezing your traps.

• Lower with control—avoid just dropping your shoulders.

  
  

Cardio

20 minutes steady-state (treadmill, bike, rowing machine, or elliptical)

• Maintain a conversational pace where you could still talk but would prefer not to.

• Keep your heart rate in zone 2-3 (approximately 60-75% of max heart rate).

  
  

Day 4 - Abs & Power Training

Circuit 1 (Repeat 3x)

1. Dumbbell Power Clean x 10 Reps

• Start with dumbbells at knee level, hips back, chest up.

• Explosively extend your hips and knees while shrugging the dumbbells up.

• Catch the dumbbells at shoulder height by dropping into a quarter squat.

  
  

2. Kettlebell or Dumbbell Swings x 12 Reps

• Hinge at the hips (not squatting) with the weight between your legs.

• Drive your hips forward explosively to swing the weight to shoulder height.

• Let the weight "float" at the top rather than using your arms to lift it.

  
  

3. Medicine Ball Slams x 12 Reps

• Rise onto your toes as you lift the ball overhead.

• Use your entire body to slam the ball down with maximum force.

• Catch the ball on the bounce and immediately move into the next rep.

  
  

Circuit 2

Battle Ropes: 20 Seconds Work, 10 Seconds Rest Repeat for 5 Minutes (10 Rounds Total)

• Keep a slight bend in your knees and hinge slightly at the hips.

• Create waves by moving your arms in alternating or simultaneous motions.

• Maintain consistent wave amplitude rather than letting them die out.

  
  

Circuit 3 (Repeat 3x)

1. Crunches x 10 Reps

• Press your lower back into the floor and keep it there throughout.

• Focus on contracting your abs to lift your shoulder blades off the ground.

• Avoid pulling on your neck—keep your chin slightly tucked.

  
  

2. Bicycle Crunches x 15 Reps

• Rotate from your torso, not just moving your elbows.

• Extend the non-working leg fully while bringing the opposite knee toward your chest.

• Maintain steady breathing throughout—don't hold your breath.

  
  

3. Mountain Climbers x 12 Reps (Each Side)

• Start in a high plank position with hands directly under shoulders.

• Keep your hips level as you drive your knees toward your chest.

• Maintain a strong plank position—don't let your hips pike up or sag.

  
  

Day 5 - Back & Cardio

Circuit 1 (Repeat 3x)

1. Deadlifts (Dumbbells Can Be Used) x 12 Reps

• Start with the bar over mid-foot, shins close to the bar.

• Keep your back neutral (not rounded) and chest up throughout.

• Drive through your heels and thrust your hips forward at the top.

  
  

2. Lunges (Unweighted) x 10 Reps (Each Leg)

• Take a large enough step that your front knee stays behind your toes.

• Lower your back knee toward the ground until both legs are at 90 degrees.

• Keep your torso upright and core engaged throughout.

  
  

Circuit 2 (Repeat 3x)

1. Lateral Pulldowns (Bands Can Be Used) x 10 Reps

• Pull the bar down to your upper chest, not behind your neck.

• Lead with your elbows and squeeze your shoulder blades together.

• Control the return to full arm extension without letting the weight stack slam.

  
  

2. Low Cable Rows (Bands Can Be Used) x 10 Reps

• Sit tall with a neutral spine—avoid rounding your back.

• Pull the handle to your lower ribcage, keeping elbows close to your body.

• Squeeze your shoulder blades together at the peak contraction.

  
  

Circuit 3 (Repeat 3x)

1. Dumbbell Pullovers x 10 Reps

• Lie perpendicular across a bench with only your upper back supported.

• Keep a slight bend in your elbows as you lower the dumbbell behind your head.

• Pull the dumbbell back over your chest using your lats, not your arms.

  
  

2. Straight Arm Pulldowns (Bands Can Be Used) x 10 Reps

• Keep your arms nearly straight with just a slight elbow bend.

• Pull the bar down in an arc to your thighs, engaging your lats.

• Control the return to the start position with arms extended overhead.

  
  

Circuit 4 (Repeat 3x)

1. Single Arm Dumbbell Rows x 10 Reps (Each Arm)

• Place one knee and hand on a bench, keeping your back flat.

• Pull the dumbbell up to your hip, leading with your elbow.

• Avoid rotating your torso—keep your shoulders square to the ground.

  
  

2. Chest Supported Machine Rows x 10 Reps

• Adjust the seat so your chest is fully supported against the pad.

• Pull the handles back, squeezing your shoulder blades together.

• Pause briefly at peak contraction before controlling the return.

  
  

Cardio

20 minutes steady-state (treadmill, bike, rowing machine, or elliptical)

• Maintain a conversational pace where you could still talk but would prefer not to.

• Keep your heart rate in zone 2-3 (approximately 60-75% of max heart rate).

  
  

Day 6 - Arms & Abdominals

Circuit 1 (Repeat 3x)

1. Dumbbell Bicep Curls x 10 Reps

• Keep your elbows pinned to your sides—don't let them drift forward.

• Curl the dumbbells up with palms facing forward, squeezing at the top.

• Lower with control, fully extending your arms at the bottom.

  
  

2. Tricep Pushdowns x 10 Reps

• Keep your elbows tucked close to your sides throughout the movement.

• Press down until your arms are fully extended, squeezing your triceps.

• Control the return to the start position—don't let the cable snap back.

  
  

Circuit 2 (Repeat 3x)

1. Hammer Curls x 10 Reps

• Keep palms facing each other (neutral grip) throughout the movement.

• Curl both dumbbells simultaneously, keeping elbows stable.

• Lower with control and avoid swinging the weights.

  
  

2. Overhead Tricep Extension x 10 Reps

• Keep your elbows pointed forward and close together, not flaring out.

• Lower the weight behind your head until your forearms are parallel to the floor.

• Press back up to full extension, focusing on the tricep contraction.

  
  

Circuit 3 (Repeat 3x)

1. Dips x 10 Reps

• Lean slightly forward for chest emphasis or stay upright for triceps.

• Lower until your upper arms are parallel to the ground.

• Press back up to full arm extension without locking out aggressively.

  
  

2. Preacher Curls x 10 Reps

• Position your armpits at the top of the preacher pad.

• Curl the weight up while keeping your upper arms flat against the pad.

• Lower with control to full extension without letting the weight pull your arms off the pad.

  
  

Circuit 4 (Repeat 3x)

1. Oblique Crunches x 15 Reps (Each Side)

• Lie on your side with knees bent and upper body slightly lifted.

• Crunch your ribcage toward your hip on the same side.

• Focus on the oblique contraction rather than just moving your elbow.

  
  

2. Cross Knee to Elbow (High Plank) x 15 Reps (Each Side)

• Start in a high plank position with hands under shoulders.

• Bring your knee across your body toward the opposite elbow.

• Maintain a strong plank position throughout—don't let your hips sag.

  
  

Important Notes

Warm-up: Begin each session with 5-10 minutes of light cardio and dynamic stretching.

Cool-down: End each session with 5-10 minutes of stretching, focusing on muscles worked.

Progressive Overload: Increase weight when you can complete all sets with good form.

Hydration: Drink water throughout your workout.

Form Over Weight: Always prioritize proper technique over lifting heavier weights.

Listen to Your Body: Take an extra rest day if needed, especially during high-stress periods.

This program requires access to dumbbells as a minimum and for full workout a barbell, kettlebell, cables, bands and battle rope.

Consult with a fitness professional if you're unsure about any exercise technique.

Your Fitness Journey Awaits!

Are you ready to take the plunge into this exciting fitness journey? Let’s get moving and make those goals a reality! Remember, every step you take is a step toward a healthier, happier you!

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