6 WEEKBODY BUILDING PLAN

START: JANUARY, 23, 2024

END:

DEADLIFT
EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6
WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS
DEADLIFTING 100/ 105/ 110/ 115/ 120/ 125/
GOODMORNING 35/
HIP-TRHUST 40/
STRAIGHT ARM 32/
PULLDOWNS
SHRUGS 40/
AB CURLS
PALOFF PRESSES
KETTLE BELL SWINGS
THIGH BANDS
WEIGHTED PLANKS

PULLS
EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6
WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS
WIDE PULLDOWNS
NARROW
PULLDOWNS
BACK PULLDOWNS
WIDE SEATED CURLS
NARROW SEATED
CURLS
UPRIGHT ROWS
NARROW BICEP CURLS
WIDE BICEP CURLS
FACEPULLS

SQUATS
EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6
WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS
POWER SQUATS
SQUATS
SINGLE LEGGED
SQUAT
WIDE CALF RAISES
NARROW CALF RAISES
PENGUIN TAPS
LEG PRESSES
PUSH DOWNS
REVERSE PUSH DOWN

PUSH
EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6
WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS
WIDE BENCH PRESS
VERTICAL PRESS
INVERTED PRESSES
CABLE CROSSOVERS
BARBELL WRIST CURLS
WIDE REVERSE CURLS
NARROW REVERSE
CURLS
DIPS
TRICEP EXTENSION