6 Weeks Muscle Gain Program

WEEK 1,3,5

Monday (Day 1): Chest, Triceps

• Incline Barbell Press 6,6,6,25(Pumping Set)
• Smith Machine Bench Press 6,6,6,25(Pumping Set)
• Incline Dumbbell Fly 6,6,6,25(Pumping Set)
• Parallel Bar Chest Dips 6,6,6,
• Close Grip Bench Press 6,6,6,25(Pumping Set)
• V-Grip Cable Press Down 6,6,6,25(Pumping Set)
• Skull Crusher 6,6,6,25(Pumping Set)

Tuesday (Day 2): Legs

• Barbell Squats 6,6,6,25(Pumping Set)
• Leg Press 6,6,6,25(Pumping Set)
• Romanian Deadlift 6,6,6,25(Pumping Set)
• Lying Leg Curl 6,6,6,25(Pumping Set)
• Standing Calf Raise 6,6,6,25(Pumping Set)

Wednesday (Day 3): Shoulder, Abs

• Over Head Barbell Press 6,6,6,25(Pumping Set)
• Barbell Upright Row 6,6,6,25(Pumping Set)
• Bent Over Lateral Raise 6,6,6,25(Pumping Set)
• Barbell Shrug 6,6,6,25(Pumping Set)
• Hanging Knee Raise 25,25
• Kneeling Cable Crunch 25,25

Thursday (Day 4): Back, Biceps

• Barbell Deadlift 6,6,6,25(Pumping Set)
• Barbell bent Over Row 6,6,6,25(Pumping Set)
• T- Bar Row 6,6,6,25(Pumping Set)
• Lat Pull Down 6,6,6,25(Pumping Set)
• Barbell Biceps Curl 6,6,6,25(Pumping Set)
• Incline Dumbbell Curl 6,6,6,25(Pumping Set)
• Dumbbell Preacher Curl 6,6,6,25(Pumping Set)

Friday (Day 5): REST

Saturday (Day 6): REST

Sunday (Day 7): REST

WEEK 2,4,6

Monday (Day 1): Chest, Triceps

• Barbell Bench Press 12,12,12,12
• Incline Dumbbell Bench Press 12,12,12,12
• Decline Dumbbell Bench Press 12,12,12,12
• Pec Fly 12,12,12,12
• V- Grip Cable Press Down 12,12,12
• Bench Dips 12,12,12
• Cable Kickback 12,12,12

Tuesday (Day 2): Legs

• Leg Press 12,12,12,12
• Barbell Hack Squats 12,12,12,12
• Hip Thrusts 12,12,12,12
• Seated Leg Curl 12,12,12
• Seated Calf Raise 25,25,25,25

Wednesday (Day 3): Shoulder, Abs

• Cable Lateral Raise 12,12,12
• Arnold Press 12,12,12,12
• Rear Deltoid Fly 12,12,12,12
• Incline Dumbbell Shrug 12,12,12,12
• Reverse Crunch 25,25
• Double Crunch 25,25

Thursday (Day 4): Back, Biceps

• Lat Pull Down 12,12,12
• Dumbbell Row 12,12,12,12
• Wide Grip Seated Cable Row 12,12,12,12
• Weighted Pullup 12,12,12,12
• Seated Dumbbell Biceps Curl 12,12,12
• Incline Dumbbell Biceps Curl 12,12,12
• Preacher Curl with Cable 12,12,12
• Hammer Curl 12,12,12

Friday (Day 5): REST

Saturday (Day 6): REST

Sunday (Day 7): REST