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Bodybuilding Program 2023

This document outlines a 6-day push, pull, and leg bodybuilding program with no rest days between workouts. It provides exercises and sets/reps for each day targeting different muscle groups. Notes emphasize proper form, individualizing weights, rest periods between sets, and adequate nutrition and recovery to support the intense training. A warning is given that the high frequency and intensity could increase overtraining risks, so listening to your body and taking rest days if needed is important.

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Naobi Iren
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2K views3 pages

Bodybuilding Program 2023

This document outlines a 6-day push, pull, and leg bodybuilding program with no rest days between workouts. It provides exercises and sets/reps for each day targeting different muscle groups. Notes emphasize proper form, individualizing weights, rest periods between sets, and adequate nutrition and recovery to support the intense training. A warning is given that the high frequency and intensity could increase overtraining risks, so listening to your body and taking rest days if needed is important.

Uploaded by

Naobi Iren
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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A 6-DAY PUSH, PULL, AND LEG BODYBUILDING PROGRAM WITH NO REST BETWEEN

TRAINING DAYS AND NO REPETITION IN EXERCISES CAN BE CHALLENGING, BUT


IT'S IMPORTANT TO PRIORITIZE PROPER RECOVERY AND NUTRITION TO SUPPORT
INTENSE TRAINING. KEEP IN MIND THAT THIS PROGRAM ASSUMES YOU HAVE
EXPERIENCE WITH WEIGHTLIFTING AND ARE FAMILIAR WITH THE EXERCISES
MENTIONED. ALWAYS WARM UP PROPERLY BEFORE STARTING ANY WORKOUT AND
ADJUST THE WEIGHTS BASED ON YOUR OWN CAPABILITIES.

DAY 1: PUSH

1. BENCH PRESS (CHEST) - 4 SETS X 8 REPS

2. OVERHEAD PRESS (SHOULDERS) - 4 SETS X 8 REPS

3. INCLINE DUMBBELL PRESS (CHEST) - 3 SETS X 10 REPS

4. DIPS (TRICEPS) - 3 SETS X 10 REPS

5. LATERAL RAISES (SHOULDERS) - 3 SETS X 12 REPS

6. TRICEP PUSHDOWNS (TRICEPS) - 3 SETS X 12 REPS

DAY 2: PULL

1. DEADLIFTS (BACK) - 4 SETS X 6 REPS

2. PULL-UPS (BACK) - 4 SETS X MAX REPS

3. BARBELL ROWS (BACK) - 3 SETS X 8 REPS

4. DUMBBELL BICEP CURLS (BICEPS) - 3 SETS X 10 REPS

5. FACE PULLS (REAR DELTS) - 3 SETS X 12 REPS

6. HAMMER CURLS (BICEPS) - 3 SETS X 12 REPS

DAY 3: LEGS

1. SQUATS (QUADS, HAMSTRINGS, GLUTES) - 4 SETS X 8 REPS

2. ROMANIAN DEADLIFTS (HAMSTRINGS) - 4 SETS X 8 REPS

3. LEG PRESS (QUADS) - 3 SETS X 10 REPS

4. WALKING LUNGES (QUADS, GLUTES) - 3 SETS X 10 REPS PER LEG

5. LEG EXTENSIONS (QUADS) - 3 SETS X 12 REPS

6. LEG CURLS (HAMSTRINGS) - 3 SETS X 12 REPS


7. STANDING CALF RAISES (CALVES) - 4 SETS X 12 REPS

DAY 4: PUSH

1. SEATED SHOULDER PRESS (SHOULDERS) - 4 SETS X 8 REPS

2. INCLINE BENCH PRESS (CHEST) - 4 SETS X 8 REPS

3. DIPS (TRICEPS) - 3 SETS X 10 REPS

4. CABLE FLYES (CHEST) - 3 SETS X 10 REPS

5. FRONT RAISES (SHOULDERS) - 3 SETS X 12 REPS

6. TRICEP KICKBACKS (TRICEPS) - 3 SETS X 12 REPS

DAY 5: PULL

1. WEIGHTED PULL-UPS (BACK) - 4 SETS X 6 REPS

2. BENT-OVER ROWS (BACK) - 4 SETS X 8 REPS

3. CHIN-UPS (BICEPS) - 3 SETS X MAX REPS

4. PREACHER CURLS (BICEPS) - 3 SETS X 10 REPS

5. FACE PULLS (REAR DELTS) - 3 SETS X 12 REPS

6. DUMBBELL ROWS (BACK) - 3 SETS X 12 REPS PER ARM

DAY 6: LEGS

1. FRONT SQUATS (QUADS, HAMSTRINGS, GLUTES) - 4 SETS X 6 REPS

2. BULGARIAN SPLIT SQUATS (QUADS, GLUTES) - 4 SETS X 8 REPS PER LEG

3. LEG PRESS (QUADS) - 3 SETS X 10 REPS

4. GLUTE BRIDGES (GLUTES) - 3 SETS X 10 REPS

5. LEG EXTENSIONS (QUADS) - 3 SETS X 12 REPS

6. LEG CURLS (HAMSTRINGS) - 3 SETS X 12 REPS

7. STANDING CALF RAISES (CALVES) - 4 SETS X 12 REPS

NOTES:

1. PERFORM EACH WORKOUT WITH PROPER FORM, FOCUSING ON THE MIND-


MUSCLE CONNECTION.
2. USE A WEIGHT THAT ALLOWS YOU TO COMPLETE THE PRESCRIBED NUMBER OF
REPS WITH GOOD TECHNIQUE.

3. REST FOR 1-2 MINUTES BETWEEN SETS TO MAXIMIZE STRENGTH AND


HYPERTROPHY GAINS.

4. INCORPORATE SOME FORM OF CARDIO OR LIGHT ACTIVE RECOVERY ON REST


DAYS TO PROMOTE BLOOD FLOW AND AID RECOVERY.

5. ENSURE YOU'RE CONSUMING ADEQUATE PROTEIN, CARBOHYDRATES, AND


HEALTHY FATS TO SUPPORT MUSCLE GROWTH AND RECOVERY.

REMEMBER THAT TRAINING AT SUCH HIGH FREQUENCY AND INTENSITY WITHOUT


REST DAYS CAN INCREASE THE RISK OF OVERTRAINING AND INJURIES. LISTEN TO
YOUR BODY, AND IF YOU FEEL FATIGUED OR EXPERIENCE PERSISTENT PAIN, CONSIDER
TAKING A DAY OFF TO RECOVER. ALWAYS CONSULT WITH A FITNESS PROFESSIONAL
OR HEALTHCARE PROVIDER BEFORE STARTING A NEW EXERCISE PROGRAM,
ESPECIALLY ONE AS DEMANDING AS THIS.

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