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 1SQUAT PRESS (4x10)
Episode 1
Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.
Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine
Intermediate: 25-... -
00:20Episode 2BULGARIAN SPLIT SQUAT (3x10) PER SIDE
Episode 2
Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!
Weight Recommendations:
Beginner: Bodyweight on...
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00:15Episode 3HEEL-ELEVATED GOBLET SQUAT (3x12)
Episode 3
Stand with your heels elevated on a plate or wedge, feet shoulder-width apart, holding a dumbbell vertically at your chest. Lower into a deep squat, keeping your knees tracking over your toes, then drive through your feet and squeeze your glutes as you stand back up to starting position! Keep you...
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00:32Episode 4CABLE KICKBACK (3x15) PER SIDE
Episode 4
Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion
Weight Recommendations:
Beginner: 10-20lbs
Intermedia... -
00:09Episode 5PLANK (2x60 SEC)
Episode 5
Start in a plank with hands under shoulders. Hold for 60 seconds.