Jeremy's 6 Day Hardcore Strength Workout
Hardcore! This is a hardcore strength building workout that has you in the gym 6 days a week, and focuses on basic strength building lifts.
Workout Summary
Main Goal:
Increase Strength
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
6
Equipment Required:
Barbell, Bodyweight, Dumbbells
Target Gender:
Male & Female
Author:
Workout Description
Do you like to train a lot? Try This!
This is a template I came up with that has worked very well for me. It consists of training six days a week using short sessions with low rep ranges. This workout program has greatly improved my overall strength. I have put weight on all of my major lifts along with increasing overall strength. The program has a lot of variety in it so that you can constantly hit new personal records. It takes basis in a basic push/pull format with more variety and more frequent training sessions.
The key to this program is to track your weights on each of the exercises and make sure to add weight each time you do the exercise. These sessions are short so that your body can recover before the next workout. This workout will work for intermediate lifters that have a solid base to work off of. Variety is the key to any workout program, so you do not get bored.
If you love to train and want to train 6 days a week give this program a try. If you work hard and track your progress you will make some serious gains.
So, here it is:
| Monday | ||
|---|---|---|
| Monday | ||
| Exercise | Sets | Reps |
| Parallel Squats - Week 1 | 5-8 | 1 (Singles) |
| Parallel Squats - Week 2 | 5 | 5 |
| Half Squat From Bottom Position | 3-5 | 1 (Singles) |
| Quarter Squat From Bottom Position | 3-5 | 1 (Singles) |
| Speed Deadlifts | 5-8 | 1 (Singles) |
| Tuesday | ||
|---|---|---|
| Tuesday | ||
| Exercise | Sets | Reps |
| Bench Press - Week 1 | 5 | 5 |
| Bench Press - Week 2 | 5-8 | 1 (Singles) |
| Weighted Dips (Add weight when you can total 35) | 5 | Max |
| Chest Supported Rows | 5 | 5 |
| Barbell Curls (5x5 or 4x6) | 5 | 5 |
| Wednesday | ||
|---|---|---|
| Wednesday | ||
| Exercise | Sets | Reps |
| Speed Squats (50-60% of your Max) | 12 | 2 |
| Heavy Conventional Stance Deadlifts - Week 1 | 5 | 5 |
| Heavy Sumo Stance Deadlifts - Week 2 | 3-5 | 1 (Singles) |
| Notes: For deadlifts, use sets of 3 or 1 and work up to a new personal record. | ||
| Thursday | ||
|---|---|---|
| Thursday | ||
| Exercise | Sets | Reps |
| Power Clean | 5-8 | 1 (Singles) |
| Two Hand Snatch - Week 1 | 5-8 | 1 (Singles) |
| Single Arm Snatch - Week 2 | 3-5 | 1 (Singles) |
| Seated Dumbbell Press - Week 1 | 5 | 3-5 |
| Standing Military Press - Week 2 | 5 | 3-5 |
| Seated Behind The Neck Press - Week 3 | 5 | 3-5 |
| Bent Over Row - Week 1 (Any rep range can be used) | 5 | 5 |
| Yates Row - Week 2 (Any rep range can be used) | 5 | 5 |
| Friday | ||
|---|---|---|
| Friday | ||
| Exercise | Sets | Reps |
| ATG (Ass to Grass) Squats - Week 1 | 5-8 | 1 (Singles) |
| Front Squats - Week 2 | 5-8 | 1 (Singles) |
| Deficit Deadlifts | 5 | Low Reps |
| Saturday | ||
|---|---|---|
| Saturday | ||
| Exercise | Sets | Reps |
| Dumbbell Bench Press - Week 1 | 5 | 5 |
| Incline Bench Press - Week 2 | 5 | 3 |
| Pull Ups - Week 1 | Varies | 50 Total |
| Weighted Pull Ups - Week 2 | 5 | 5 |
| Reverse Grip Clean and Press | 5-8 | 1 (Singles) |
| Seated Military Press - Week 1 | 5 | 5 |
| Bottom Position Seated Military Press - Week 2 | 5-8 | 1 (Singles) |
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