Week 6 - Progressive Overload Continues
🎯 Week 6 Objectives
🏋️ Day 1: Push
🎥 Key Exercise Videos
🏋️ Bench Press
🏋️ Incline DB Press
Progression Target
| Exercise | Week 5 Example | Week 6 Goal |
|---|---|---|
| Bench Press | 62.5kg × 8,8,8,7 | 62.5kg × 9,9,8,8 |
| Incline DB Press | 20kg × 10,10,10,9 | 20kg × 11,11,10,10 |
| Shoulder Press | 14kg × 10,10,10,9 | 14kg × 11,11,10,10 |
| Lateral Raises | 9kg × 12,12,12,11 | 9kg × 14,13,13,12 |
| Tricep Pushdowns | 25kg × 12,12,12,11 | 25kg × 14,13,13,12 |
| OH Tricep Ext | 15kg × 12,11 + DROP | 15kg × 13,12 + DROP |
Full Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 8-10 | 90 sec |
| Incline DB Press | 4 | 10-12 | 75 sec |
| Seated DB Shoulder Press | 4 | 10-12 | 75 sec |
| Lateral Raises | 4 | 12-15 | 60 sec |
| Tricep Pushdowns | 4 | 12-15 | 60 sec |
| Overhead Tricep Extension | 3 | 12-15 + DROP | 60 sec |
🏋️ Day 2: Pull
🎥 Key Exercise Videos
🏋️ Barbell Row
💪 Lat Pulldown
Progression Target
| Exercise | Week 5 Example | Week 6 Goal |
|---|---|---|
| Barbell Rows | 55kg × 8,8,8,7 | 55kg × 9,9,8,8 |
| Lat Pulldowns | 50kg × 10,10,10,9 | 50kg × 11,11,10,10 |
| Cable Rows | 45kg × 10,10,10,9 | 45kg × 11,11,10,10 |
| Face Pulls | 15kg × 15,15,15,14 | 15kg × 17,17,16,15 |
| Barbell Curls | 25kg × 10,10,10,9 | 25kg × 11,11,10,10 |
| Hammer Curls | 12kg × 12,11 + DROP | 12kg × 13,12 + DROP |
Full Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Rows | 4 | 8-10 | 90 sec |
| Lat Pulldowns | 4 | 10-12 | 75 sec |
| Seated Cable Rows | 4 | 10-12 | 75 sec |
| Face Pulls | 4 | 15-20 | 60 sec |
| Barbell Curls | 4 | 10-12 | 60 sec |
| Hammer Curls | 3 | 12-15 + DROP | 60 sec |
🏋️ Day 3: Legs
🎥 Key Exercise Videos
🏋️ Squat
🏋️ Romanian Deadlift
Progression Target
| Exercise | Week 5 Example | Week 6 Goal |
|---|---|---|
| Squat | 85kg × 8,8,8,7 | 85kg × 9,9,8,8 |
| RDL | 70kg × 10,10,10,9 | 70kg × 11,11,10,10 |
| Leg Press | 140kg × 10,10,10,9 | 140kg × 12,11,11,10 |
| Leg Curls | 35kg × 12,12,12,11 | 35kg × 14,13,13,12 |
| Lunges | 10kg × 12,12 | 10kg × 12,12 |
| Calf Raises | 40kg × 15,15,15,14 + DROP | 40kg × 17,17,16,15 + DROP |
Full Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 8-10 | 120 sec |
| Romanian Deadlifts | 4 | 10-12 | 90 sec |
| Leg Press | 4 | 10-12 | 90 sec |
| Leg Curls | 4 | 12-15 | 60 sec |
| Walking Lunges | 3 | 12 each | 60 sec |
| Standing Calf Raises | 4 | 15-20 + DROP | 45 sec |
💪 Intensity Focus: Mind-Muscle Connection
This week, focus on feeling the target muscle work on every rep:
Chest Exercises
Imagine your pecs shortening and squeezing together as you press
Back Exercises
Initiate every pull with your elbows, not your hands
Leg Exercises
Drive through your heels on squats and leg press
Arm Exercises
Keep upper arms completely still - only forearms move
📝 Week 6 Workout Log
Day 1 - Push
| Exercise | Weight | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|---|
| Bench Press | |||||
| Incline DB Press | |||||
| Shoulder Press | |||||
| Lateral Raises | |||||
| Tricep Pushdowns | |||||
| OH Tricep Ext | DROP |
Day 2 - Pull
| Exercise | Weight | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|---|
| Barbell Rows | |||||
| Lat Pulldowns | |||||
| Cable Rows | |||||
| Face Pulls | |||||
| Barbell Curls | |||||
| Hammer Curls | DROP |
Day 3 - Legs
| Exercise | Weight | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|---|
| Squat | |||||
| RDL | |||||
| Leg Press | |||||
| Leg Curls | |||||
| Lunges | N/A | ||||
| Calf Raises | DROP |
✅ Week 6 Checklist
- Added reps compared to Week 5
- Maintained good form on all 4 sets
- Drop sets felt challenging
- Body adapting to volume (less soreness)
- Recovery on track
Week 6 Complete?
Great progress! Continue to Week 7 where we'll add weight on exercises where you hit the top of the rep range.