6-Day Strength & Hypertrophy Workout Plan (8 Weeks)

> Comprehensive 6-day training program for strength and muscle growth.

6-Day Strength & Hypertrophy Workout Plan (8 Weeks)

Why This Workout?

This comprehensive 6-day training program is designed to maximize both strength and muscle growth over an 8-week period. The plan intelligently balances heavy compound lifts with targeted accessory work, ensuring complete muscular development while preventing overtraining.

Key Benefits:

Progressive Overload Focus - The program uses percentage-based training (85-92% 1RM) on main lifts to build serious strength, while incorporating RPE (Rate of Perceived Exertion) on accessory movements for sustainable progression.

Optimal Training Split - By separating lower body into squat-focused and hinge-focused days, and upper body into push, pull, and combined sessions, you’ll hit each muscle group with adequate frequency (2x per week) while allowing proper recovery.

Variety in Rep Ranges - From heavy triples (3 reps) for strength to high-rep pump work (15-20 reps) for hypertrophy, this program targets all muscle fiber types and energy systems for complete development.

Periodization Built-In - The week progresses from maximum strength work (Days 1-4) to explosive power training (Day 5) to metabolic stress and volume accumulation (Day 6), creating a wave-loading effect that prevents adaptation plateaus.

Recovery Consideration - Despite being 6 days per week, the intelligent exercise selection and intensity distribution prevents CNS burnout. Day 6’s focus on bodyweight and pump work serves as active recovery while still building muscle.

This program is ideal for intermediate to advanced lifters who have mastered basic movement patterns and are ready to take their physique and strength to the next level.

Day 1 – Lower Body (Squat Focus)

Workout Overview:

  • Back Squat: 5x3-5 @ 85-90% 1RM
  • Paused Front Squat: 4x4 @ 75-80% 1RM
  • Romanian Deadlift: 4x6 @ RPE 8
  • Walking Lunges: 3x10/leg @ RPE 8
  • Standing Calf Raise: 4x15 @ RPE 8
  • Hanging Leg Raise: 4x12 (Bodyweight)

Day 1 Exercises Explained

Back Squat (5x3-5 @ 85-90% 1RM)

The foundation of lower body strength development. Heavy back squats at 85-90% of your one-rep max recruit maximum motor units in your quads, glutes, and core. The low rep range (3-5) focuses on neural adaptations and strength gains rather than pure hypertrophy. Rest 3-4 minutes between sets to ensure quality reps with proper form.

Execution: Set up with the bar on your upper traps, feet shoulder-width apart. Brace your core, break at the hips and knees simultaneously, descend until hip crease is below knee level, then drive through the full foot to stand.

Paused Front Squat (4x4 @ 75-80% 1RM)

After taxing your nervous system with heavy back squats, paused front squats build explosive strength and reinforce proper positioning. The pause eliminates the stretch reflex, forcing you to generate force from a dead stop. The front-loaded position emphasizes quad development and upright torso positioning.

Execution: Hold the bar in a front rack position (elbows high, bar on front deltoids). Squat down, pause for 2-3 seconds at the bottom while maintaining tension, then explode upward.

Romanian Deadlift (4x6 @ RPE 8)

This exercise targets the posterior chain with an emphasis on hamstrings and glutes. Unlike conventional deadlifts, RDLs maintain constant tension on the target muscles through the eccentric (lowering) phase, making them superior for hypertrophy. RPE 8 means you should have 2 reps left in the tank.

Execution: Start standing with the bar at hip level. Push hips back while maintaining a slight knee bend, lower the bar along your shins until you feel a stretch in your hamstrings (usually mid-shin), then drive hips forward to return to starting position.

Walking Lunges (3x10/leg @ RPE 8)

Unilateral leg work is crucial for addressing muscle imbalances and building functional strength. Walking lunges also challenge your balance, coordination, and core stability while providing a significant training stimulus to quads and glutes.

Execution: Step forward into a lunge, lowering your back knee toward the ground. Push through your front heel to step forward into the next lunge, alternating legs as you move forward.

Standing Calf Raise (4x15 @ RPE 8)

Calves are often neglected but are essential for complete leg development. Higher reps (15) with controlled tempo are most effective for calf growth due to the muscle’s endurance-oriented fiber composition.

Execution: Position the balls of your feet on a raised surface with heels hanging off. Rise onto your toes as high as possible, pause briefly, then lower your heels below the platform for a full stretch. Control both the concentric and eccentric portions.

Hanging Leg Raise (4x12 Bodyweight)

Core strength is vital for all compound lifts. Hanging leg raises build anti-extension core strength and target the entire abdominal wall, particularly the lower abs, which are often underdeveloped.

Execution: Hang from a pull-up bar with straight arms. Keeping legs relatively straight, raise them to hip level or higher by rotating your pelvis upward. Lower with control, avoiding swinging momentum.

Day 2 – Upper Push (Chest/Triceps)

Workout Overview:

  • Bench Press: 5x3-5 @ 85-90% 1RM
  • Overhead Press: 4x6 @ 75-80% 1RM
  • Incline DB Press: 4x8 @ RPE 8
  • Weighted Dips: 3x8-10 @ RPE 8
  • Cable Lateral Raise: 3x15 @ RPE 7
  • EZ-Bar Skull Crushers: 4x10 @ RPE 8
  • Rope Pushdowns: 3x12-15 @ RPE 8

Day 2 Exercises Explained

Bench Press (5x3-5 @ 85-90% 1RM)

The king of upper body pressing movements. Heavy bench press builds maximum strength in the chest, front delts, and triceps. This is your primary horizontal pressing strength builder, programmed with the same intensity as your squat for balanced development.

Execution: Lie on the bench with feet planted firmly, create an arch in your lower back. Unrack the bar, lower it to mid-chest with elbows at about 45 degrees from your body, press back up in a slight arc toward your eyes.

Overhead Press (4x6 @ 75-80% 1RM)

Often called the military press, this is the premier shoulder strength builder. It develops the entire shoulder complex while building core stability and full-body tension. The standing variation is recommended for maximum functional carryover.

Execution: Start with the bar at shoulder level, hands just outside shoulder width. Brace your core and glutes, press the bar straight overhead while shifting your head slightly back, then forward through the “window” created by your arms. Lock out with biceps by ears.

Incline DB Press (4x8 @ RPE 8)

After heavy barbell work, incline dumbbell pressing targets the upper chest and front delts with a slightly higher rep range for hypertrophy. Dumbbells allow for a greater range of motion and help address any left-right strength imbalances.

Execution: Set bench to 30-45 degrees. Press dumbbells from chest level to full lockout overhead, allowing a deeper stretch at the bottom than barbell would permit. Keep shoulder blades retracted throughout.

Weighted Dips (3x8-10 @ RPE 8)

A compound movement that heavily targets the lower chest and triceps. Adding weight makes dips an excellent mass builder. The 8-10 rep range provides a perfect balance of strength and hypertrophy stimulus.

Execution: Lean slightly forward for more chest activation, keep elbows at about 45 degrees from torso. Lower until upper arms are parallel to ground or slightly below, then press back up to lockout.

Cable Lateral Raise (3x15 @ RPE 7)

Isolation work for the lateral (side) deltoids creates shoulder width and the coveted “capped delts” look. Cables provide constant tension throughout the movement, unlike dumbbells. RPE 7 allows for quality reps without excessive fatigue.

Execution: Stand sideways to a low cable pulley, grab handle with far hand. Raise arm out to side until parallel with ground, leading with elbow. Control the descent.

EZ-Bar Skull Crushers (4x10 @ RPE 8)

The premier triceps mass builder. The EZ-bar angle reduces wrist strain while allowing heavy loading. This exercise targets the long head of the triceps particularly well, which is crucial for overall arm size.

Execution: Lie on bench, press EZ-bar to lockout above chest. Keeping upper arms stationary, lower the bar toward your forehead by bending only at the elbows. Extend back to start position.

Rope Pushdowns (3x12-15 @ RPE 8)

Finishing triceps work with higher reps creates metabolic stress and ensures complete fatigue. The rope attachment allows you to spread the ends apart at the bottom, maximizing triceps contraction.

Execution: Attach rope to high pulley. Keeping upper arms pinned to sides, extend elbows fully while spreading rope ends apart at bottom. Control the return to starting position.

Day 3 – Upper Pull (Back/Biceps)

Workout Overview:

  • Weighted Pull-ups: 5x5 @ RPE 8
  • Pendlay Row: 4x6 @ 80% 1RM
  • Chest-Supported Row: 3x8 @ RPE 8
  • Lat Pulldown (slow): 3x10 @ RPE 8
  • Barbell Curl: 4x8 @ RPE 8
  • Incline DB Curl: 3x10-12 @ RPE 8
  • Hammer Curl: 3x12 @ RPE 8

Day 3 Exercises Explained

Weighted Pull-ups (5x5 @ RPE 8)

The ultimate back width and thickness builder. Pull-ups engage the entire back musculature, particularly the lats, while also working biceps and forearms. Adding weight turns this into a true strength movement.

Execution: Hang from bar with hands slightly wider than shoulder width, pull yourself up until chin clears the bar, focusing on driving elbows down and back. Lower with control to full extension.

Pendlay Row (4x6 @ 80% 1RM)

Named after Olympic weightlifting coach Glenn Pendlay, this explosive row variation builds both back thickness and power. Starting each rep from the floor eliminates momentum and forces maximum lat engagement.

Execution: Bend at hips until torso is nearly parallel to ground, grasp barbell with overhand grip. Explosively pull bar to lower chest, then return to floor between each rep. No bouncing—reset tension each time.

Chest-Supported Row (3x8 @ RPE 8)

By removing the lower back from the equation, chest-supported rows allow you to truly isolate the back muscles without fatigue limiting your performance. This prevents compensation patterns after heavy compound work.

Execution: Lie face down on an incline bench set to 30-45 degrees. Pull dumbbells or handles to your sides, squeezing shoulder blades together at the top. Lower with control.

Lat Pulldown - Slow (3x10 @ RPE 8)

The slow tempo increases time under tension, creating more metabolic stress for hypertrophy. This movement complements pull-ups by allowing higher reps and a slightly different angle of pull.

Execution: Use a wide grip attachment. Pull bar down to upper chest over 3 seconds, pause briefly, then return to start over 3 seconds. Keep torso upright with slight lean back.

Barbell Curl (4x8 @ RPE 8)

The fundamental biceps strength and mass builder. Using a barbell allows heavier loading than dumbbells, and the bilateral nature ensures balanced development.

Execution: Stand with feet hip-width apart, grasp barbell with underhand grip at shoulder width. Curl bar toward shoulders, keeping elbows pinned to sides. Lower with control—no swinging.

Incline DB Curl (3x10-12 @ RPE 8)

The incline position places the biceps under stretch at the bottom of the movement, emphasizing the long head of the biceps for peak development. This exercise provides a different stimulus than standing curls.

Execution: Sit on bench inclined to 45-60 degrees. Let arms hang straight down, curl dumbbells up while keeping upper arms perpendicular to floor. Squeeze at top, lower slowly.

Hammer Curl (3x12 @ RPE 8)

Hammer curls target the brachialis (underneath the biceps) and brachioradialis (top of forearm), building arm thickness and grip strength. The neutral grip also reduces strain on the wrists.

Execution: Hold dumbbells at sides with palms facing each other. Curl up while maintaining neutral grip throughout. Can be done alternating or simultaneously.

Day 4 – Lower Body (Hinge Focus)

Workout Overview:

  • Deadlift: 5x2-4 @ 85-92% 1RM
  • Tempo RDL: 4x5 @ RPE 8
  • Hack Squat / Leg Press: 4x10 @ RPE 8
  • Glute-Ham Raise: 3x6-8 (Bodyweight)
  • Seated Calf Raise: 4x15 @ RPE 8
  • Weighted Plank: 3x60s

Day 4 Exercises Explained

Deadlift (5x2-4 @ 85-92% 1RM)

The king of all lifts. Deadlifts build total-body strength and mass, particularly in the posterior chain (glutes, hamstrings, erectors, traps). The low rep range at high intensity maximizes strength gains while managing fatigue.

Execution: Set up with barbell over mid-foot, shins close to bar. Hinge at hips to grab bar, create tension by “pulling the slack out,” brace core, drive through floor to stand up. Reverse the movement to lower—don’t drop the weight.

Tempo RDL (4x5 @ RPE 8)

The tempo prescription (typically 3-1-3: 3 seconds down, 1 second pause, 3 seconds up) dramatically increases time under tension. This destroys the hamstrings and teaches perfect hip hinge mechanics.

Execution: Same as regular RDL but with controlled tempo. Take 3 seconds to lower the bar, pause for 1 second at the stretched position, then take 3 seconds to return to starting position.

Hack Squat / Leg Press (4x10 @ RPE 8)

After taxing your nervous system with heavy deadlifts, machine work allows you to safely push quads to failure. These exercises provide high tension on the quads without loading the spine.

Execution (Hack Squat): Position back against pad, shoulders under pads, feet on platform shoulder-width apart. Lower until knees reach 90 degrees or deeper, then drive through full foot to return to start.

Execution (Leg Press): Sit in machine with back flat against pad. Place feet on platform shoulder-width apart. Lower platform until knees reach 90 degrees, then press through heels to extend.

Glute-Ham Raise (3x6-8 Bodyweight)

One of the best exercises for hamstring strength and eccentric control. This movement pattern—knee flexion combined with hip extension—is essential for athletic performance and injury prevention.

Execution: Secure feet in GHR machine, start with torso upright. Slowly lower torso toward parallel while maintaining neutral spine, then contract hamstrings to pull yourself back to starting position. Use hands on pad for assistance if needed.

Seated Calf Raise (4x15 @ RPE 8)

While standing calf raises target the gastrocnemius, seated calf raises emphasize the soleus muscle underneath. Training both is essential for complete calf development.

Execution: Sit in machine with knees under pad, balls of feet on platform. Rise onto toes as high as possible, pause, then lower heels below platform level for a full stretch.

Weighted Plank (3x60s)

Anti-extension core work is crucial after heavy deadlifts. Weighted planks build the core stability necessary for safe heavy lifting while developing visible ab definition.

Execution: Assume plank position on forearms and toes, body in straight line. Have partner place weight plate on upper back. Maintain neutral spine by bracing core hard—don’t let hips sag or pike up.

Day 5 – Upper Power + Arms

Workout Overview:

  • Close-Grip Bench Press: 6x3 @ 80-85% 1RM
  • Push Press: 5x3 @ 75-80% 1RM
  • Weighted Chin-ups: 4x6 @ RPE 8
  • One-Arm DB Row: 3x8/side @ RPE 8
  • EZ-Bar Curl: 4x8 @ RPE 8
  • Overhead DB Triceps Extension: 4x10 @ RPE 8
  • Face Pulls: 3x15 @ RPE 7

Day 5 Exercises Explained

Close-Grip Bench Press (6x3 @ 80-85% 1RM)

This variation shifts emphasis to the triceps while still heavily involving the chest. The close grip (hands just inside shoulder width) and low rep sets build explosive pressing power and triceps strength.

Execution: Grip bar with hands 12-16 inches apart. Lower bar to lower chest/upper abs, keeping elbows closer to sides than regular bench. Press explosively to lockout.

Push Press (5x3 @ 75-80% 1RM)

An explosive overhead pressing variation that allows you to handle heavier loads than strict press. This builds power in the shoulders, triceps, and teaches full-body tension transfer.

Execution: Start with bar at shoulders. Dip knees slightly (quarter squat), then explosively drive through legs while pressing bar overhead. Use leg drive to initiate but finish with arm strength.

Weighted Chin-ups (4x6 @ RPE 8)

The underhand grip shifts emphasis to the biceps compared to pull-ups. This movement builds both back width and arm size while developing serious pulling strength.

Execution: Use underhand (supinated) grip at shoulder width. Pull yourself up until chin clears bar, focusing on driving elbows down and back. Add weight via belt or dumbbell between legs.

One-Arm DB Row (3x8/side @ RPE 8)

Unilateral rowing allows you to focus on each side of your back independently, addressing imbalances while allowing a greater range of motion than barbell rows.

Execution: Place one hand and same-side knee on bench for support. Row dumbbell to hip, driving elbow up and back. Rotate torso slightly at the top for maximum lat contraction.

EZ-Bar Curl (4x8 @ RPE 8)

The angled grip of the EZ-bar reduces wrist strain while still allowing heavy loading for biceps growth. This is your primary arm strength builder for the day.

Execution: Grip the angled portions of the bar with underhand grip. Curl bar to shoulders with elbows pinned at sides. Lower with control for 2-3 seconds.

Overhead DB Triceps Extension (4x10 @ RPE 8)

This movement stretches the long head of the triceps, the largest of the three triceps heads. The stretch position creates significant hypertrophy stimulus.

Execution: Hold one dumbbell with both hands overhead, arms extended. Lower dumbbell behind head by bending elbows, keeping upper arms stationary. Extend back to start position.

Face Pulls (3x15 @ RPE 7)

Essential for shoulder health and posture. Face pulls strengthen the often-neglected rear delts and upper back, counterbalancing all the pressing work earlier in the week.

Execution: Attach rope to high pulley. Pull rope toward face, separating ends as they approach. Squeeze shoulder blades together, focusing on rear delts. This should feel like you’re trying to stick your chest out.

Day 6 – Hypertrophy & Intensity

Workout Overview:

  • Bodyweight Squat: 4x20 @ RPE 9
  • Lunges: 4x10 @ RPE 9
  • Leg Extension: 4x15 @ RPE 9
  • Cable Fly: 4x15 @ RPE 9
  • Push-ups: AMRAP x4 (To Failure)
  • Dips: AMRAP x4 (Bodyweight to Failure)
  • Lateral Raise Giant Set: 3x20 @ RPE 9
  • Preacher Curl: 4x12 @ RPE 9
  • Cable Curl Drop Set: 3 rounds (To Failure)
  • Triceps Pushdown Drop Set: 3 rounds (To Failure)

Day 6 Exercises Explained

Bodyweight Squat (4x20 @ RPE 9)

High-rep bodyweight squats flood the legs with blood, creating a massive pump while serving as active recovery from the heavy lifting earlier in the week. RPE 9 means you should reach near-failure.

Execution: Feet shoulder-width apart, squat down until thighs are parallel or deeper. Keep chest up, drive through heels to stand. Maintain constant tension—don’t rest at top.

Lunges (4x10 @ RPE 9)

After squats, lunges further exhaust the quads and glutes while challenging balance and coordination. The unilateral nature ensures both legs work equally hard.

Execution: Can be performed as walking lunges, reverse lunges, or stationary lunges. Focus on deep range of motion and constant tension throughout the set.

Leg Extension (4x15 @ RPE 9)

Pure quad isolation. Leg extensions allow you to push the quads to complete failure safely after compound movements, creating metabolic stress for hypertrophy.

Execution: Sit in machine, place shins under pad. Extend legs to full lockout, squeeze quads hard at top, lower with control. Take 1 second at top, 3 seconds on the way down.

Cable Fly (4x15 @ RPE 9)

Isolation work for the chest after a week of heavy pressing. Cables maintain constant tension throughout the movement, creating a deep stretch and intense contraction.

Execution: Set cables at chest height, step forward for tension. With slight elbow bend, bring handles together in front of chest in a hugging motion. Control the stretch as handles move apart.

Push-ups (AMRAP x4 - To Failure)

AMRAP (As Many Reps As Possible) push-up sets create serious metabolic stress in the chest, shoulders, and triceps. Rest 60-90 seconds between sets.

Execution: Standard push-up form: hands slightly wider than shoulders, body in straight line. Lower chest to floor, press back up. Continue until mechanical failure—when you can’t complete another rep with good form.

Dips (AMRAP x4 - Bodyweight to Failure)

After push-ups, bodyweight dips finish off the chest and triceps. Taking each set to failure ensures complete muscle fiber recruitment.

Execution: Lean slightly forward for chest emphasis or stay upright for triceps focus. Lower until upper arms are parallel to ground or slightly below, press back up. Continue to failure.

Lateral Raise Giant Set (3x20 @ RPE 9)

A giant set involves performing multiple exercises back-to-back with no rest. For lateral raises, you might use three different angles (front, side, rear) or three weight drops on the same movement. This creates an incredible shoulder pump.

Execution: Perform 20 reps of lateral raises, immediately grab lighter dumbbells and do 20 more, then even lighter for a final 20. That’s one giant set. Rest 90 seconds, repeat.

Preacher Curl (4x12 @ RPE 9)

The preacher bench prevents momentum and body English, isolating the biceps completely. The arm position emphasizes the short head of the biceps, building that peak when flexed.

Execution: Rest upper arms on preacher pad at 45-degree angle. Curl weight up, pause briefly, lower slowly until arms are almost fully extended (maintain slight tension).

Cable Curl Drop Set (3 rounds - To Failure)

Drop sets involve taking a set to failure, immediately reducing weight, and continuing. This creates extreme metabolic stress and muscle damage for growth.

Execution: Select a weight you can curl for 8-10 reps to failure. Immediately drop weight 20-30% and continue to failure. Drop again and curl to failure. That’s one round. Rest 90 seconds before next round.

Triceps Pushdown Drop Set (3 rounds - To Failure)

The final exercise of the week finishes the triceps with the same drop set protocol. This ensures complete arm exhaustion and maximizes the growth response.

Execution: Start with a weight you can pushdown for 8-10 reps to failure. Drop weight 20-30% and continue to failure. Drop once more and go to failure. Rest 90 seconds between rounds.

Training Notes & Progression

Rest Periods:

  • Heavy compounds (85-92% 1RM): 3-4 minutes
  • Moderate compounds (75-85% 1RM): 2-3 minutes
  • Accessories at RPE 8-9: 90-120 seconds
  • Isolation work at RPE 7: 60-90 seconds
  • Drop sets/AMRAP: 60-90 seconds

Progression Strategy:

  • Week 1-2: Focus on form, use lower end of percentage ranges
  • Week 3-4: Increase to middle of percentage ranges
  • Week 5-6: Work toward top of percentage ranges
  • Week 7-8: Test new 1RMs or attempt PRs

RPE Scale Reference:

  • RPE 7: 3 reps left in the tank (moderate difficulty)
  • RPE 8: 2 reps left in the tank (challenging)
  • RPE 9: 1 rep left in the tank (very hard)
  • RPE 10: Absolute failure

Recovery Recommendations:

  • Sleep 7-9 hours nightly
  • Consume 0.8-1g protein per pound of bodyweight daily
  • Stay hydrated (3-4 liters water daily)
  • Consider deload week after 8 weeks (reduce volume by 40-50%)

This program is demanding but incredibly effective when followed consistently. Track your weights, push for progressive overload, and fuel your body appropriately for maximum results.