SIX WEEKS STRONG
43 Seasons
How to use Progressive Overload in this program:
Weeks 1–2: Find your baseline
Weeks 3–4: Add weight or reps with good form
Weeks 5–6: Push a little harder in weight or reps to finish strong
A good rule of thumb: If you can complete every rep with proper form & with 2+ reps left in the tank, increase your weight next time.
Every 2 weeks, your goal is to challenge yourself by gradually increasing your weights!
As a general guideline, aim to increase dumbbells by 2.5–5 lbs per hand and barbells by 5–10 lbs total when you’re ready! Increasing weight is not the only way to progress! If you’re not ready to go heavier, focus on improving your form, increasing your reps, or gaining better control of each movement. The goal is to finish your sets feeling challenged, with approximately 1–2 good reps left in the tank. But please never sacrifice form just to lift heavier!
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00:18Episode 1CLOSE GRIP PULLDOWN (4x10)
Episode 1
Grab the lat pulldown bar with an overhand grip, hands about shoulder-width apart, sitting with your thighs secured under the pads. Pull the bar down toward your upper chest, driving your elbows down and squeezing your lats at the bottom, then slowly extend your arms back to starting position! Ke...
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00:16Episode 2SEATED CABLE ROW (3x10)
Episode 2
Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.
Weight recommendations:
Beginner: 20-45lbs
Intermediate: 50-75lbs
Advanced: 80-130... -
00:15Episode 3SINGLE-ARM DUMBBELL ROW (3x10) PER SIDE
Episode 3
Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.
Weight Recommendations:
Beginner: 5-12lbs
Intermed... -
00:18Episode 4CABLE FACE PULL (3x15)
Episode 4
Start standing, core engaged, with the attachment in hand. Pull the rope towards your face while opening up your chest as your elbows come high to the side of your head.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs*Modification: you can also use a band ...
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00:12Episode 5SINGLE ARM BICEP CURL (3x10) PER SIDE
Episode 5
Hold a dumbbell in each hand at your sides with palms facing forward, standing tall with feet hip-width apart. Curl one dumbbell up toward your shoulder, squeezing your bicep at the top, then slowly lower it back down and switch arms! Keep your core engaged, elbows tucked at your sides, and avoid...
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00:22Episode 6STRAIGHT ARM PUSH DOWN (3x12)
Episode 6
Bend your torso slightly forward & extend your arms up to grab the ropes/bar while you keep a slight bend in your elbows. Engage your core & your lats. Keeping your arms practically straight, pull the ropes/bar down towards your thighs, then slowly released to starting position.
Weight Recommend...
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00:13Episode 7HAMMER CURL (3x10)
Episode 7
Stand with dumbbells in hands by your sides. Without rotating your wrists, curl the dumbbells up to your shoulders, palms stay facing in towards each other and then slowly return the motion to starting position.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-45lbs