6-Week Training Program For The New Year - The Final Week

How’s the new routine going? We’ve done a lot to make this a progressively harder routine, and we haven’t stopped in Week 6. By now, if you’ve put 100% into it, you should be well on your way to getting where you want to be. Part 6 continues the journey. Ready to hit it?

Workout Plan - Phase 3 - (Week 6)

• 80% 1RM 
• Cardio - 45 minutes

Day 1: Legs

Dynamic Warm-Up

Jump Rope x 20
Jumping Jacks x 20
Bodyweight Squats x 15
Bent Torso Twists x 10
Shoulder Circles x 10
Cardio (your choice) 45 minutes

Superset #1

Leg Press (Feel free to do squats)

Leg Curls
20% Of Your Working Weight x 15 reps
40% Of Your Working Weight x 10 reps
Supersets: 5 x 8-10 reps each exercise - rest-pause on last superset
We’ve added a set, and you’ll see that’s true throughout the routine

Superset #2

Standing Calf Raises

Seated Calf Raises
Supersets: 4 x 25 reps each exercise

Superset #3

Crunch

Reverse Crunch
Supersets: 4 x 8-10 reps each exercise

Day 2: Rest/Cardio 30 minutes

Day 3: Chest, Shoulders, Triceps (Push), Abs

Dynamic Warm-Up

Jump Rope x 20
Jumping Jacks x 20
Bodyweight Squats x 15
Bent Torso Twists x 10
Shoulder Circles x 10
Cardio (your choice) 45 minutes

Superset #1

Bench Press (or Chest Press Machine)

Incline Dumbbell Flyes
20% Of Your Working Weight x 15 reps
40% Of Your Working Weight x 10 reps
Supersets: 5 x 8-10 reps - rest-pause on last superset

Superset #2

Overhead Press

Side Laterals
Supersets: 4 x 8-10 reps - rest-pause on last superset

Superset #3

Wide-Grip Upright Rows

Rear Lateral
Supersets: 4 x 8-10 reps each exercise

Superset #4

Close Grip Bench Press

Pressdowns
Supersets: 3 x 8-10 reps each exercise - rest pause on last superset

Superset #5

Hanging Leg Raises

Side to Side Crunch
Supersets: 5 x 20 reps each exercise

Day 4: Rest, Cardio

Day 5: Back, Biceps, (Pull), Abs

Dynamic Warm-Up

Jump Rope x 20
Jumping Jacks x 20
Bodyweight Squats x 15
Bent Torso Twists x 10
Shoulder Circles x 10
Cardio (your choice) 45 minutes

Superset #1

Bent Row

Pull-Ups
(If these are a problem, perform Lat Pulldowns with a different handle than you’ll use in Superset #2. For example, if you plan to use a regular angled lat bar, use a parallel grip lat bar or V-handle here)
20% Of Your Working Weight x 15 reps
40% Of Your Working Weight x 10 reps
Supersets: 4 x 8-10 reps - rest-pause on last superset

Superset #2 (Technically a tri-set)

Seated Cable Rows

Lat Pulldowns

Shrugs
Tri-sets: 3 x 8-10 reps

Superset #3 (Technically a tri-set)

Standing Alternate Dumbbell Curls

EZ Cable Curls

Preacher Curls
Tri-sets: 3 x 8-10 reps

Superset #4

Wrist Curls

Reverse Curls
Supersets: 3 x 8-10 reps

Superset #5

Ab Wheel

Side to Side Ab Wheel
Supersets: 5 x 15 reps

Day 6: Rest

Performance Notes

You should fail on the last rep. If you can do more reps, add weight until you can’t. As far as rep performance, use the following tempo: 2-0-4. That’s 2 seconds up, no pausing at the top, and a slow 4 seconds down. On the last rep of an exercise, hold the fully stretched position for an 18-count. Do this technique on the last superset (or tri-set) on rest-pause sets before you begin your rest-pause supersets.

There’s a lot of work here, but by this time, you should be able to handle it. Still, the beauty of this routine is that it’s adjustable to your experience level. As noted in the earlier routines, if this is too much work, drop a superset across the board. Once you’ve completed the full 6 weeks, take an extra day or 2 off. Follow that with a deload week of supersets using 70% 1RM and no rest-pause.

At this point, the 3-Day Push/Pull/Legs Split is a template you can use going forward. If fat loss is the goal, supersets are the way to go. On the other hand, if muscle mass is your goal, now is the time to switch to straight sets. Continue to use compound exercises and add weight every other week. You can also continue to use the rest-pause technique.

The 3-Day Split is a flexible program you can adjust to any lifestyle/scheduling demands. Your workout days do not have to be carved in stone, that’s the beauty of the program. You have 4 off days to work with when scheduling becomes a problem. 

Nutritional Guidelines

As we have been establishing for the last few weeks, consistency is the key. Continue to follow the guidelines you have been using. If fat loss is the goal, and you’re struggling, don’t drop calories. Instead, be more active. This does not mean more cardio, it means more general activity. Get up and move as much as you can.

If muscle mass is your goal, consistency is what it’s all about. Eating enough quality food should become a routine you stick to every single day. Remember, it’s a lifestyle.

5% Supplement Suggestions

Here as well, as we have been pointing out, consistency is the key to your 5% supplement program. Taking your 5% Nutrition supplements are critical to your success. It’s a lifestyle, and that includes training, nutrition, as well as your 5% supplement arsenal.  Finally, take advantage of the Build Your Own Stack option!

Recap

Whew! This routine has grown over our 6 weeks. We went from a simple, basic full body to an intense, work brutally hard 3-Day split with supersets, tri-sets, and rest-pause. As with any routine, you’ll get out what you put into it. This routine was designed to make you work hard, to push through to your goals. Going forward, the goal is to keep making progress. So grab your 5% supplements, hit the gym, and do Whatever It Takes!