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Home » 6 Week Workout Plan

6 Week Workout Plans

6 week workout plans organize multiple training sessions over the span of a 6 week macrocycle. The 6 week programs below cover a variety of goals: strength training, muscle building, and powerlifting.

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To search for more workout plans using additional criteria (such as the number of days per week you want to work out or your training goals), check out the Lift Vault Program Finder.

Shortcut to Shred Reviews

By Kyle Risley
Last updated April 22, 2020

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: No

Program goal: Fat loss, Hypertrophy


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Here are reviews of Jim Stoppani’s Shortcut to Shred strength building and weight loss program from people that have run the program. Overall, Shortcut to Shred reviews are positive and show that the program can be effective for building muscle and leaning out. [Read more…]

Filed Under: Program Reviews
Tagged With: 6 Day Bodybuilding Program, 6 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1

Jeff Seid Workout Routine Spreadsheet

By Kyle Risley
Last updated November 1, 2021

Experience level: Beginner, Intermediate

Weeks: Indefinite

Periodization: Autoregulated, Linear Periodization

Meet prep program: No

Program goal: Bodybuilding, Hypertrophy

Uses RPE: No

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Jeff Seid’s workout routine is a 5 day or 6 day split program focused on hypertrophy and bodybuilding aesthetics. The routine hits most muscle groups once per week, but has an optional sixth day where you can work on any muscle groups you think need extra attention. [Read more…]

Filed Under: 6 Week Programs, Bodybuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program, 5 Day Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

Joe Delaney 5 Day Full Body Split Spreadsheet

By Kyle Risley
Last updated October 27, 2021

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Block Periodization

Meet prep program: No

Program goal: Hypertrophy

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Joe Delaney’s 5 day full body split is a bodybuilding workout routine focused on aesthetic goals and having fun in the gym. This workout was birthed from Joey D’s personal training experience with different workout splits and represents how he has been training as of January 2020.

[Read more…]

Filed Under: 6 Week Programs, Bodybuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program, 5 Day Workout Plan, 6 Week Workout Plan

Bench press frequency: 3

Overhead press frequency: 2

Tactical Barbell Program Templates (Operator, Zulu, Mass, and More)

By Kyle Risley
Last updated April 11, 2022

Experience level: Intermediate

Weeks: 12, 6

Periodization: Linear Periodization

Meet prep program: No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a collection of templates for the Tactical Barbell program. Included are the operator, zulu, fighter, gladiator, mass, and grey man programs – all in the same spreadsheet.

[Read more…]

Filed Under: 12 Week Programs, 6 Week Programs, Programs, Strength Training Program
Tagged With: 12 Week Workout Plan, 3 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 2, 3, 4
Bench press frequency: 2, 3, 4
Deadlift frequency: 2, 3
Overhead press frequency: 2, 3, 4

6 Week Beginner Powerlifting Peaking Block – Squats & Science

By Kyle Risley
Last updated April 18, 2020

Recommended by Lift Vault: Recommended

Experience level: Beginner

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 6 week beginner powerlifting peaking block from Squats & Science.

This is a pretty unique program because there aren’t many peaking program designed strictly for the beginner powerlifter. I believe [Read more…]

Filed Under: 6 Week Programs, Peaking Program, Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2

6 Week Beginner Powerlifting Volume Program- Squats & Science

By Kyle Risley
Last updated April 17, 2020

Experience level: Beginner

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: No

Program goal: High Volume, Powerlifting


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 6 week long powerlifting volume block for novice lifters from the smart folks at Squats & Science. [Read more…]

Filed Under: 6 Week Programs, Powerlifting Program, Programs
Tagged With: 6 Week Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 1

6 Week Russian Bench Press Peaking Program (3 Day)

By Kyle Risley
Last updated November 8, 2021

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Hey TikTok! Welcome to Lift Vault.

Any questions, please drop it in the Russian Bench Press Program discussion thread or email me. Good luck increasing your bench press!

To your continued gains,

Kyle

Overview

This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter’s 1 rep max before tapering down volume and increasing intensity. It ends with completing two singles at 105% of the lifter’s beginning 1 rep max.

[Read more…]

Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs
Tagged With: 3 Day Workout Plan, 6 Week Workout Plan

Bench press frequency: 3

Deep Water Program Spreadsheet (Beginner, Intermediate, Advanced)

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Beginner, Intermediate

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: No

Program goal: Strength


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Deep Water is a 4 day (or 5 day if you do the recommended active recovery) strength program designed by Jon Andersen. It runs for 6 weeks and is infamous for its “100 reps in as few sets as possible” workouts for squat, deadlift, and push press. For this reason I have included this program in the squat program and deadlift program collections as well.

You could run this only for the squat, deadlift, or overhead press, though that was not the original intent of the program. [Read more…]

Filed Under: 6 Week Programs, Deadlift Workout Program, Powerlifting Program, Programs, Squat Program, Strength Training Program
Tagged With: 4 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

Shortcut to Shred Reviews

By Kyle Risley
Last updated April 21, 2020

Experience level: Beginner

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: No

Program goal: Fat loss, Hypertrophy


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Here are reviews of Jim Stoppani’s Shortcut to Shred strength building and weight loss program from people that have run the program. Overall, Shortcut to Shred reviews are positive and show that the program can be effective for building muscle and leaning out. [Read more…]

Filed Under: 6 Week Programs, Bodybuilding Program, Programs
Tagged With: 6 Day Bodybuilding Program, 6 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1

Candito 6 Week Advanced Bench Press Program Spreadsheet

By Kyle Risley
Last updated April 17, 2020


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Following his advanced deadlift program and advanced squat program, Jonnie Candito’s advanced bench press program is a bench-focused program for athletes looking to bust through stubborn plateaus. The program is explained in great detail in this PDF. I have pulled out some of the most important parts in the below overview [Read more…]

Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs
Tagged With: 6 Week Workout Plan



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