Free 6 Week Body Building Workout

Free 6 Week Body Building Workout

This is a sample free 6 week  body building workout.  If you are looking to add some muscle mass, or add some strength/strength endurance, this is the workout for you.

Free 6 Week Body Building Workout tips:

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  • Eat enough food!  If you want to add muscle, you have to eat enough calories to do so.  If you dont eat more calories than you burn you will not add muscular mass to your body.   This means you could body build for ten years, but if you dont eat enough you will not build any muscle mass.
  • You are what you eat!  Just because you have to eat a lot doesn’t mean you eat anything you want.  Muscle is protein, so a lean diet eating natural foods with lots of protein are general guidelines to achieving a muscular, lean body.
  • Seek advice!  This is a general workout not considering posture, past injuries or individual fitness goals.  Always see a doctor if unsure of your fitness readiness.  For an individualized 6 week Body building program contact us!

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Workout Format

This is a 6 week program with a different focus for each day of the week.  Notice the repetition change each week.  As the reps go down the weights should go up.  This is to avoid adaptation and repetitive workouts.

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  • Week 1: 3 sets x 12 reps
  • Week 2: 3 sets x10 reps (increase weight)
  • Week 3: 3 sets x 8 reps (increase weight)
  • Week 4: 3 sets of 12 reps (decrease weight but more weight used than week 1)
  • Week 5: 3 sets x10 reps (increase weight)
  • Week 6: 3 sets x 8 reps (increase weight)

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Day 1: Chest/Biceps

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  • 5 – 10 mins cardio warmup (treadmill, stairmaster, spinner,etc)
  • Dynamic range of motion upper body drills

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Flat barbell bench press
Cable flies alternated w push up’s supersets
Incline DB press
Dips
Flat barbell bi curls
Alt DB hammer curls

For an additional metabolic blast, I head out to a field and do 10 sets of walk 100 meteres/sprint 100 meters.  Make sure your legs are warmed up for this.

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Day 2: Leg Day

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  • 5 – 10 mins cardio warmup (treadmill, stairmaster, spinner,etc)
  • 2×10 – backward lunges, single leg body weight squats, side lunges, “storks”

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Barbell Squats
Machine Leg Extensions
Machine Hamstring Curls
Step Ups w DB’s
Glute Kick Back (Find a glute machine, if none available, do weighted single leg glute bridge repetitions)
Hanging Leg Raises

Ab circuit of your choice (5 ab exercises, 30 seconds each x 2)

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Day 3: Back/Posterior

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  • 5 – 10 mins cardio warmup (treadmill, stairmaster, spinner,etc)
  • Upper body dynamic stretch routine

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Wide grip pull ups (until failure)
Bent over bench single arm DB rows
Neutral Grip Cable Pull Downs
Upper Back Rows (elbows high)
Straight Arm Cable Pulldown
Glute ham raise/Back extensions

For an additional metabolic blast, I head out to a field and do 10 sets of walk 100 meteres/sprint 100 meters.  Make sure your legs are warmed up for this.

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Day 4: Shoulders/Triceps

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  • 5 – 10 mins cardio warmup (treadmill, stairmaster, spinner,etc)
  • Upper body dynamic stretch routine

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1 Arm Overhead DB Press
Front DB Raise
Lateral DB Raise
Reverse DB Flies
Barbell Overhead Press
Close Grip Bench Press
Skullcrushers
Tricep rope pulldowns

Ab circuit of your choice (5 ab exercises, 30 seconds each x 2)

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Day 5: Rest and Recovery

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Day 6: Full Body Day

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  • 5 – 10 mins cardio warmup (treadmill, stairmaster, spinner,etc)
  • Upper body dynamic stretch routine

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Flat DB Press
Bent Over Rows
Weighted Lunges
Overhead Push Press
Calf Raises
Bi/Tri superset

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Day 7: Rest

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Remember this is just a body building program template. For any questions or an individualized body building program contact Vaughan’s Langley Personal Training.

Do not perform workout without approval from doctor.

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Vaughan's Fitness
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Barinder Singh
Barinder Singh
21:59 10 Feb 20
I love going to this place. Friendly staff, great environment. If you are looking for a nice and quiet place to workout... and for personal training, I would definitely recommend Vaughan’s Fitness.read more
Hannah Rolfe
Hannah Rolfe
16:24 02 Feb 20
The trainers and atmosphere at Vaughan's Fitness are top tier. With tailored personal training, an uplifting team and... upbeat environment Jarid has curated an unparalleled training experience. Both myself and my coworkers are members and have seen tangible results within weeks. Highly recommend!read more
Barb Sweeney
Barb Sweeney
00:02 23 Jan 20
I've been coming to VF for just under 2 years. I do a lot of active, bike and hike, travel and my sessions here ensure... that I'm able to enjoy my trips to the fullest. The trainers are all so knowledgeable, and it's always such a friendly and welcoming place to work out! I miss it when I'm away.read more
Rob Koreman
Rob Koreman
23:24 02 Jan 20
If you’re like me you have been humming and hawing about doing this for a long time. You are looking at websites,... getting all ready to go for it only to say to yourself “maybe later”. I have done the big gym thing before and it’s not my cup of tea, main reasons being that I can never decide what equipment I should use or exercises to do, what areas I need to focus on and most importantly how to perform every exercise properly as to not injure myself. I’m one that needs to just show up to the gym, be told what exercises I am doing and be guided through those exercises in a manner that I won’t injure myself, but also with the intent to achieve the greatest result. I have now been a member at Vaughan’s for over a year and can’t say enough about it. First off this testimonial is something I have wanted to do for a long time. I work out three times per week and have worked with the same two trainers the entire time, Alyssa and Jazmin. I have also on occasion had the fortune of working with some of the other trainers, while mine were on holidays. Marissa, Allyshia, Julianne and Tyler have all been fabulous and a pleasure to work with. This gym is nothing like the ‘big box chain style gyms’. There is no need to feel intimidated and there is every age and body type working out here. If however, you are looking for yoga or spin classes this is not the gym for you. You get to know everyone from the trainers along with many of the other members. It is without a doubt something I look forward to doing each and every time and that’s something I never thought I would hear myself say as I have always hated the gymJarid Vaughn has created an incredible environment here and joining his gym is one of the best things I have ever done. I turned 50 when I first joined and I while I eat fairly well, I was a bit heavier than I wanted to be, had aches and pains here and there and just generally wanted to feel healthier and feel better about myself. I have achieved all that and then some. I never have to weigh myself because I can see the changes. I can easily say that I am in the best physical shape of my life and while I may still have the odd ache and pain (I am over 50 after all), so many of the other issues I was having for years have all disappeared. My wife has now joined Vaugn’s one day per week and she too is really enjoying it. If you are hesitating on whether or not to join, I hope I have at least convinced you to contact Jarid and set up a consultation. Then you can stop doing your endless research on the internet and making excuses. Rob Koremanread more
Sarah Ortis
Sarah Ortis
19:51 04 Dec 19
If you have any sort of fitness goals, go to Vaughan’s Fitness. The first time I trained with Vaughan’s I needed to... get core strength to fix a back injury, and the second time was to tone up and develop over all body strength. I had very noticeable results after only a couple weeks of training and stayed training for 6+ months because I got so much out of it. My back pain has never returned and am now in great shape. The team at Vaughan’s are very knowledgeable and skilled.I learned so much about effective exercises with proper form. The sessions are tailored to your personal goals and are broken up between various types of exercises which makes each session new, interesting, and enjoyable. I cannot recommend Vaughan’s enough. They are awesome and I am so grateful for them.read more
Stephanie Ius
Stephanie Ius
23:47 30 Nov 19
Vaughan's fitness is professional, knowledgeable and friendly. The team there is amazing, and the training is the best... I've had. I am very happy with the results and would highly recommend to anyone looking for a gym!read more
Jes
Jes
21:53 19 Nov 19
My husband and I wanted to start going to the gym about a year ago and I am very happy we chose Vaughn's Fitness. The... staff are very well trained, friendly and accommodating. Thanks to Jarid and the staff, we had a good year and will be continuing.read more
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