6 Day Bodybuilding Mass Development Sample Client Week 1 Your training.strengthengine.com workout uses the concept of Periodization. This means that as you progress, there will be built-in changes in exercises, sets, reps, or weight to provide your body with the perfect amount of stimulation to help you achieve the fitness level you want!
To update or exchange a particular exercise, click on the exercise within your program. Click here for further instructions on how to update or modify my program
D a y 1
| Sunday - Workout 1 Perform the sets listed in your program from left to right | Exercise |
Sets |
|
1 | Warmup and Stretch | 5 minutes |
2 | Theraband Internal\External Warmup Rotation (AD) | 12 reps, 8 reps |
3 | Bench Press | 10@50 lbs, 15@55 lbs, 15@55 lbs, 15@45 lbs |
4 | SS(A) Dumbbell Incline Bench Press (45 Degree) | 20@15 lbs, 15@20 lbs |
5 | SS(A) Cable Crossover | 20@15 lbs, 15@20 lbs, 10@15 lbs |
6 | SS(B) Cable One Arm Lateral Raise | 20@10 lbs, 15@15 lbs |
7 | SS(B) Cable One Arm Rear Lateral Raise | 20@10 lbs, 15@10 lbs |
8 | Cable Overhead Triceps Extension | 20@30 lbs, 15@35 lbs, 10@30 lbs |
9 | Dumbbell 1 Arm Overhead Triceps Ext. Neutral Grip | 20@10 lbs, 15@10 lbs |
10 | SS(D) Reverse Crunches | 10 reps, 10 reps |
11 | SS(D) Theraball Weighted Crunches | 15@10 lbs, 10@5 lbs |
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D a y 2
| Monday - Workout 2 Perform the sets listed in your program from left to right | Exercise |
Sets |
|
1 | Warmup and Stretch | 5 minutes |
2 | Squat | 10@25 lbs, 15@25 lbs, 15@25 lbs, 15@20 lbs |
3 | Barbell Step Up | 20@20 lbs, 15@20 lbs, 10@20 lbs |
4 | SS(B) Leg Extension | 20@30 lbs, 15@35 lbs |
5 | SS(B) Lying Leg Curl | 20@25 lbs, 15@25 lbs |
6 | Stretch Deadlifts | 20@30 lbs, 15@35 lbs |
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D a y 3
| Tuesday - Workout 3 Perform the sets listed in your program from left to right | Exercise |
Sets |
|
1 | Warmup and Stretch | 5 minutes |
2 | Standing Toe Press | 10@35 lbs, 15@40 lbs, 15@40 lbs |
3 | Seated Toe Press | 20@20 lbs, 15@20 lbs |
4 | Cable Wide Grip Row (Low Pulley) | 20@35 lbs, 15@40 lbs, 10@35 lbs |
5 | Dumbbell One Arm Row (elbow close) | 20@20 lbs, 15@20 lbs, 10@20 lbs |
6 | Barbell EZ Preacher Curl | 20@20 lbs, 15@20 lbs, 10@20 lbs |
7 | Dumbbell Biceps Curl | 20@10 lbs, 15@15 lbs, 10@10 lbs |
8 | Barbell Standing Forearm Flexion | 20@15 lbs, 15@15 lbs |
9 | SS(D) Hanging Bent Knee Leg Raises | 8 reps, 8 reps |
10 | SS(D) Plate Twists | 15@5 lbs, 10@5 lbs |
11 | SS(D) Cable Crunches | 15@15 lbs, 10@15 lbs |
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D a y 4
| Wednesday - Workout 4 Perform the sets listed in your program from left to right | Exercise |
Sets |
|
1 | Warmup and Stretch | 5 minutes |
2 | Dumbbell Bench Press | 10@20 lbs, 15@25 lbs, 15@25 lbs |
3 | Cable Crossover | 20@15 lbs, 15@20 lbs |
4 | Dumbbell Military Press | 10@15 lbs, 15@15 lbs, 15@15 lbs |
5 | SS(C) Dumbbell Lateral Raise | 20@10 lbs, 15@10 lbs |
6 | SS(C) Dumbbell Rear Lateral Raise | 20@10 lbs, 15@10 lbs |
7 | Dumbbell Side-Lying External Rotation | 15@5 lbs, 10@5 lbs |
8 | Barbell Lying Triceps Extension | 20@20 lbs, 15@25 lbs, 10@20 lbs |
9 | Cable Triceps Pushdown | 20@30 lbs, 15@35 lbs |
10 | Feet Elevated Crunches | 65 reps, 65 reps |
|
D a y 5
| Thursday - Workout 5 Perform the sets listed in your program from left to right | Exercise |
Sets |
|
1 | Warmup and Stretch | 5 minutes |
2 | Barbell One Leg Squat | 20@20 lbs, 15@20 lbs |
3 | Dumbbell Step Up | 20@10 lbs, 15@10 lbs |
4 | Lying Leg Curl | 20@25 lbs, 15@25 lbs |
5 | Machine Neck Flex/Ext | 15@10 lbs, 10@10 lbs |
6 | Standing Toe Press | 20@35 lbs, 15@40 lbs, 10@35 lbs |
7 | SS(D) Reverse Crunches | 10 reps, 10 reps |
8 | SS(D) Alternate Heel Touchers | 23 reps, 23 reps |
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D a y 6
| Friday - Workout 6 Perform the sets listed in your program from left to right | Exercise |
Sets |
|
1 | Warmup and Stretch | 5 minutes |
2 | Cable Wide Grip Row (Low Pulley) | 10@35 lbs, 15@40 lbs, 15@40 lbs |
3 | SS(A) Dumbbell One Arm Row (elbow close) | 20@20 lbs, 15@20 lbs, 10@20 lbs |
4 | SS(A) Lat Pulldown Close Grip Front | 20@30 lbs, 15@35 lbs |
5 | Dumbbell Shrug | 10@20 lbs, 15@25 lbs, 15@25 lbs |
6 | SS(D) Cable Curl Downs | 20@10 lbs, 15@10 lbs |
7 | SS(D) Barbell Reverse Curl | 20@15 lbs, 15@15 lbs |
8 | Barbell Standing Forearm Flexion | 20@15 lbs, 15@15 lbs |
9 | Hanging Bent Knee Leg Raises | 7 reps, 7 reps |
10 | Feet Elevated Crunches | 65 reps, 65 reps |
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