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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00:17Episode 1LAT PULL DOWN (4x8)
Episode 1
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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00:16Episode 2SEATED CABLE ROW (4x8)
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 (3x8) 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... -
00:22Episode 4STRAIGHT ARM PULL DOWN (3x10)
Episode 4
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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00:16Episode 5BICEP CURL (3x12)
Episode 5
Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.
Weight Recommendations:
Beginner:... -
00:18Episode 6CABLE FACE PULL (3x12)
Episode 6
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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00:16Episode 7CROSS-BODY BICEP CURL (2x12) PER SIDE
Episode 7
Engage your core and curl one dumbbell up and across your body toward the opposite shoulder, keeping your elbow tucked at your side. Then slowly lower it back down and switch arms.
Weight Recommendations:
Beginner: 8-12lbs each
Intermediate: 15-25lbs each
Advanced: 30-40+lbs each