6 Weeks to Stronger: A Guide to the Workout

Welcome to the 6 Weeks to Stronger program! In this article, we’ll be walking you through the workout that you’ll be repeating each week for the duration of the program.

The Basics

Your workout is centered around compound exercises, which work multiple muscle groups, and functional movement patterns, or the ones you find yourself doing in everyday life. You’ll be starting with two straight sets, followed by a superset and a circuit.

The two main exercises you’ll be focusing on are the goblet squat, which targets the front of your lower body, and the bent-over row, which targets the back of your upper body. We’ve prescribed as few as 5 reps for these, so be sure to challenge yourself with weight that feels heavy to you.

The Workout Breakdown

Straight Sets

You’ll complete two straight sets, resting between sets and doing all the sets of each exercise before moving on to the next one. Here’s what each set will consist of:

Straight Set 1:
Straight Set 2:

Superset

After the straight sets, you’ll complete a superset, alternating between the kickstand deadlift and the chest press. Here’s how it breaks down:

Superset:
- Kickstand Deadlift
- Chest Press

Circuit

Finally, you’ll complete a circuit of isolation exercises, which work smaller muscle groups. Here’s what’s involved:

Circuit:
- Plank Leg Raise
- Quadruped Rear Delt Raise
- Fire Hydrant

Equipment Needed

You’ll need the following equipment to complete the workout:

* Dumbbells (or a barbell if you prefer)
* A weight bench (optional)
* Mini-band (optional)
* Exercise mat (optional)

Directions

Here’s a breakdown of what you need to do for each part of the workout:

For Straight Set 1, complete 5 to 8 reps, rest for 2 to 3 minutes, and complete 4 sets.
For Straight Set 2, complete 5 to 8 reps, rest for 2 to 3 minutes, and complete 4 sets.
For Superset, complete 8 to 12 reps of the first exercise, rest for 60 to 90 seconds, complete the second exercise, rest for 60 to 90 seconds, and repeat from the top. Complete the superset 3 times total.
For the Circuit, complete 12 to 15 reps of the first exercise, rest for 30 to 60 seconds, complete the second exercise, rest for 30 to 60 seconds, complete the third exercise, and rest for 30 to 60 seconds before repeating from the top. Complete the circuit 3 times total.

Conclusion

That’s it! By following this workout, you’ll be well on your way to achieving your strength goals. Remember to challenge yourself with weight that feels heavy to you, rest when you need to, and stay consistent throughout the program.

FAQs

Q: Do I need to choose the same day each week for the workout? A: No, you don’t need to choose the same day each week. Just be sure to give yourself at least 48 hours of rest time between sessions.

Q: How do I determine the weight I should use for each exercise? A: Start with a weight that feels comfortable, and gradually increase the weight as you get stronger.

Q: Can I customize the workout if I have certain limitations or injuries? A: Yes, be sure to modify the workout to suit your needs. If you have any concerns or questions, it’s always best to consult with a healthcare professional or fitness expert.