The training program that you will find in this article is an intense six-day workout that burns lots of calories, builds muscle mass and is intended for all experienced trainees.

There are two weekly workouts for each of the major muscle groups. Cardio workouts in this program should be performed 30 minutes before the first meal in the morning (breakfast) or 2 hours before bedtime in the evening (if you choose).

Rest between each exercise set should be approx. 45 seconds, while the rest between each exercise can be 90 seconds. All repetitions of the exercises included in this program must be performed at a 2-1-2 tempo, ie the beginning and ending sets should be performed in a 2 second period.

For visible results, this program is recommended to be used for 4 to 8 weeks. In addition, increased daily protein intake and the use of sports supplements ensure excellent and rapid results in building muscle mass and reducing excess fat, since there is a short rest period between sets and exercises.

DAY 1 – TARGET: Chest and Triceps [DAY ONE]

CHEST

Chest Exercise #1 ( Incline Bench Press with Dumbbell ) – 3 sets of this exercise with 10-12 repetitions in the series. Increase the weight on each new set.

Chest Exercise #2 ( Flat Bench Press ) – 3 sets of this exercise of 10-12 reps in a row. Increase the weight on each new set.

Chest Exercise #3 ( Inclined Dumbbell Fly ) – 3 sets of this exercise for about 12 reps in one set.

Chest Exercise #4 ( Dips ) – 3 sets of this exercise of 10 reps.

TRICEPS

Tricep Exercise #1 ( Skull Crusher ) – 4 sets of this exercise of 10-12 reps.

Triceps Exercise #2 ( Rope Triceps Extensions ) – 3 sets of this exercise of 10 reps.

Triceps Exercise #3 ( Straight Bar Triceps Pushdowns ) – 3 sets of this exercise of 10-12 reps.

ABS additional

Ab Exercise #1 ( Weighted Crunches Superset with Bench Leg Raises ) – 3 sets of 15-20 reps.

Ab Exercise #2 ( Hanging leg raises superset with planks ) – 3 sets of 20 reps in the series and for the planks from 45 seconds to a minute and a half.

DAY TWO – TARGETING: Back and biceps [DAY ONE]

RETURN

Back Exercise #1 (Wide-Grip Pull-Ups ) – 4 sets for 8-10 reps.

Back Exercise #2 ( Barbell Row ) – There are 3 sets of this exercise of 10-12 reps in one set.

Back Exercise #3 (Close Grip Lat Pulldown ) – 3 sets for 12 reps.

Back Exercise #4 ( Hyperextensions ) – 3 sets of 12 reps in the series.

BICEPS

Biceps Exercise #1 ( Concentration Curls ) – 4 sets of 12 reps each in the series.

Biceps Exercise #2 ( EZ Bar Curls ) – 3 sets of 10 reps in the series.

ABS additional

Ab Exercise #1 ( Weighted Crunches Superset with Bench Leg Raise ) – 3 sets of these exercises for 15-20 reps.

Ab Exercise #2 ( Hanging leg raises superset with planks ) – 3 sets of 20 reps in the series and for the planks from 45 seconds to a minute and a half.

DAY THREE – TARGETING: Legs and Shoulders [DAY ONE]

LEGS

Leg Exercise #1 ( Squats ) – 4 sets of 10-12 reps with the series.

Leg Exercise #2 ( Romanian Deadlift ) – 3 sets of 12 reps in the series.

Leg Exercise #3 (Leg Extension ) – 3 sets of 12-15 reps in the series.

Leg exercise #4 ( hamstrings ) – 3 sets of 12 reps in the series.

Leg Exercise #5 ( Seated Calf Raises ) – 3 sets of 12 reps in the series.

SHOULDERS

Shoulder Exercise #1 ( Dumbbell Military Press ) – 4 sets of 12 reps in the series.

Shoulder Exercise #2 ( Sidebar Raise ) – 3 sets of 10-12 reps in series.

Shoulder Exercise #3 ( Reverse Dumbbell Fly ) – Choose one of these exercises and do 3 sets of 10 reps in a row.

Shoulder Exercise #4 ( Barbell Shrugs followed by Dumbbell Shrugs ) – 3 sets of 12-15 reps.

NOTE: Barbell shrugs should be done slowly, and for dumbbell shrugs, do 10 reps slow and 10 reps fast.

ABS additional

Ab Exercise #1 ( Rope Crunches Superset with Twisting Crunch ) – 3 sets of these exercises for 20 reps.

Ab Exercise #2 (Drop leg raises in superset with planks ) – 3 sets of 20 reps in row and for planks between 45 seconds and a minute and a half.

The fourth day is for rest.

DAY FIVE – TARGETING: Chest and Triceps [DAY SECOND]

CHEST

Chest Exercise #1 ( Incline Bench Press with Barbell ) – 4 sets of this exercise of 12 reps.

Chest Exercise #2 ( Flat Barbell Bench Press ) – 3 sets of 12 reps in series.

Chest Exercise #3 ( Flat Bench Dumbbell Flyes ) – 3 sets of 10-12 reps.

Chest Exercise #4 ( Cable Bridges ) – 3 sets of 12 reps in series.

TRICEPS

Triceps Exercise #1 ( Reverse Grip Triceps Pushdown ) – 4 sets of 12-15 reps.

Triceps Exercise #2 ( triceps dumbbell throwbacks ) – 3 sets of this exercise of 10 reps per arm.

Triceps Exercise #3 ( Dumbbell Triceps Extension ) – 3 sets of 12 reps.

ABS additional

Ab Exercise #1 ( Weighted Incline Crunches Superset with Hanging Knee Raises ) – 4 sets of 20 reps.

Abdominal Exercise #2 ( Lift Lying Bench Leg with Side Planks Top Set ) – 4 sets of 20-25 reps for lying bench leg raises and side planks, taking between 45 seconds and 1 minute.

DAY SIX – TARGETING: BACK AND BICEPS [DAY SECOND]

RETURN

Back exercise #1 ( wide-grip pull-ups ) – 4 sets of 12-15 reps.

Back Exercise #2 ( Bent Over Barbell Rows ) – 3 sets of 12 reps.

Back exercise #3 ( close-grip pull- up ) – 3 sets of 10 reps.

Back Exercise #4 ( One Arm-Dumbbell Row ) – 3 sets of 10 reps per hand.

BICEPS

Biceps Exercise #1 ( Barbell Biceps Curl ) – 4 sets of 12-15 reps.

Biceps Exercise #2 ( Pin Curl ) – 3 sets of 12 reps.

DAY SEVEN – ALIGNMENT: Legs and Shoulders [DAY SECOND]

LEGS

Leg Exercise #1 ( Squats ) – 4 sets of 12 reps.

Leg Exercise #2 ( Dumbbell Lunges ) – 3 sets of 10 reps per leg.

Leg Exercise #3 ( Deadlift ) – 3 sets of 10 reps.

Leg exercise #4 ( hamstrings ) – 3 sets of 12-15 reps.

Leg Exercise #5 ( Standing Calf Raises ) – 3 sets of 12-15 reps.

SHOULDERS

Shoulder Exercise #1 ( Military Press ) – 4 sets of 12 reps.

Shoulder Exercise #2 ( Dumbbell Lateral Raise ) – 3 sets of 12 reps.

Shoulder Exercise #3 ( One Arm Bent Cable Flyes ) – 3 sets of 10 reps.

Shoulder Exercise #4 ( Upright Rows ) – 3 sets of 12 reps.

ABS additional

Ab Exercise #1 ( Weighted Incline Crunches Superset with Twisting Crunches ) – Perform both exercises for 4 sets of 20 reps in the series.

Ab Exercise #2 ( Lying Bench Leg Superset with Superman Grip Raise ) – For the leg raises you can do 4 sets of 20-25 reps and for the Superman you can hold anywhere from 15 to 30 seconds.

I have to reiterate that this is for advanced trainees. So if you’re a beginner, I recommend not trying this workout and starting with something less intense.

As you work your way up, you will get to the point where you can try this program.