Wake me up (before you go-go) - 6 Day Program

Intermediate 30-Minute Bodybuilding Program

This program alternates between upper- and lower-body sessions to balance volume and recovery while targeting all major muscle groups. The sixth day combines shoulders, traps, and arms for a focused hypertrophy session. It is designed for lifters who want to maximize results in a short time with efficient, targeted exercises.

Program Details

	•	Duration: 30 minutes per session
	•	Frequency: 6 days a week
	•	Split: Alternating Upper/Lower with a dedicated Shoulder/Trap/Arm day
	•	Goal: Build muscle, enhance definition, and maintain consistency

This alternating structure ensures you target all major muscle groups with enough variety and high intensity while keeping sessions brief and efficient. Modify volume as needed.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

T-Bar Row

Leg Curl

Squat (Smith Machine)

Lateral Raise (Cable)

Seated Shoulder Press (Dumbbell)

Pull-Up (Weighted)

Skull Crusher (Barbell)

Romanian Deadlift (Dumbbell)

Leg Extension

Shrug (Trap Bar)

Pec Deck (Machine)

Lat Pulldown

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