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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00:20Episode 1BARBELL HIP THRUST (4x6-8)
Episode 1
Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
Adv... -
00:17Episode 2LAT PULL DOWN (4x8)
Episode 2
Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!
Weight recommendation:
Beginner: 30-50lbs
Intermediate: 55-70lbs
Advanced: 70-100+lbs*Modification: do bent-over ...
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00:19Episode 3REVERSE LUNGES (3x8) PER SIDE
Episode 3
Start standing with weights in hand, step back into a reverse lunge. Do alternating legs!
Weight Recommendations:
Beginner: Bodyweight-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
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00:16Episode 4SEATED CABLE ROW (3x8-10)
Episode 4
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: 80-1... -
00:14Episode 5SHOULDER PRESS (3x8)
Episode 5
Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.
Weight Recommendation:
Beginner: 5-7lb
Intermediate: 10-15lb
Advanced: 20-35+lb -
00:21Episode 6BANDED GLUTE BRIDGE ABDUCTION (3x25)
Episode 6
Lie on your back with a band around your thighs and knees bent. Lift into a glute bridge, then press your knees out against the band and bring them back in while keeping hips lifted.
Equipment: Resistance band
Weight Recommendations:
Beginner: 10-20lb
Intermediate: 25-50lb
Advanced: 65-135+lb -
00:11Episode 7WEIGHTED DEAD BUGS (3x8) PER SIDE
Episode 7
Engage your core and lie on your back holding a dumbbell in each hand with arms up and knees bent at 90 degrees. Slowly extend the opposite arm and leg away from your body, then return and switch sides, keeping your low back pressed into the floor.
Weight Recommendations:
Beginner: 3-5lbs each
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