6-DAY Strength Program
MP Weekly Workout 12
Overview:
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6 days of strength training, 1 rest day
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Progressive overload: add 2.5–5 lbs weekly upper, 5-10 lbs lower
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Rest times: 2-4 min on compounds, 60-90 sec on accessories
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Fuel & recovery: calorie surplus + 1g protein per lb bodyweight + 7–9 hrs sleep
Weekly Layout:
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Day 1 – Push
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Day 2 – Pull
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Day 3 – Legs
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Day 4 – Push (Variation)
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Day 5 – Pull (Variation)
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Day 6 – Legs (Posterior Chain Focus)
Day 1: Push
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Barbell Bench Press – 5x5
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Overhead Press – 4x6
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Incline Dumbbell Press – 3x8
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Weighted Dips – 3x8-10
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Lateral Raises – 3x12-15
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Overhead Dumbbell Triceps Extensions – 3x12-15
Day 2: Pull
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Conventional Deadlift – 5x3
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Barbell Rows – 4x6-8
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Weighted Pull-Ups – 4x6-8
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Face Pulls – 3x12-15
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Hammer Curls – 3x10-12
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Farmer’s Carries – 3x40-60 sec
Day 3: Legs
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Back Squat – 5x5
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Romanian Deadlift – 4x6-8
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Walking Lunges – 3x10 each leg
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Leg Press – 3x8-10
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Calf Raises – 4x12-15
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Weighted Plank – 3x30-60 sec
Day 4: Push (Variation)
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Overhead Press – 5x5
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Close-Grip Bench Press – 4x6-8
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Dumbbell Incline Press – 3x8
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Arnold Press – 3x10
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Lateral Raises (paused) – 3x15
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Triceps Rope Pushdowns – 3x12-15
Day 5: Pull (Variation)
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Deficit Deadlift or Rack Pulls – 4x3-5
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Pendlay Rows – 4x6-8
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Chin-Ups (weighted if possible) – 4x8-10
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Chest-Supported Rows – 3x10
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Incline Dumbbell Curls – 3x10-12
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Shrugs – 3x12-15
Day 6: Legs (Posterior Chain Focus)
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Front Squat – 5x5
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Hip Thrusts / Glute Bridges – 4x8-12
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Bulgarian Split Squats – 3x8 each leg
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Good Mornings – 3x8-10
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Calf Raises (seated or standing) – 4x12-15
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Hanging Leg Raises – 3x10-15
