6x Barbell Bodybuilding & Strength

This program is built to be run after the 5x version.

This program builds a solid foundation for strength and hypertrophy using barbell lifts.

To start, focus on proper form (easily learned on YouTube) and progressive overload. Double progression involves starting at the lower end of the rep range, increasing reps to the top, then adding weight. Small increments, like 5 lbs at a time, allow you to handle heavier loads over time.

Rest, recovery, nutrition, and hydration are just as important as lifting.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Upright Row (Barbell)

Overhead Press (Barbell)

Tricep Extension (Barbell)

Push A

Barbell Row

Pull-Up (Weighted)

Bicep Curl (Barbell)

Pull A

Nordic Curl

Squat (Barbell)

Good Morning

Legs A

Incline Bench Press (Barbell)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Push B

Reverse Curl (Barbell)

Pull B

Sissy Squat (Weighted)

Romanian Deadlift (Barbell)

Lunge (Barbell)

Legs B

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