Strength Training Workout Plan: 6 Day Muscle Gain

If you’re the type of person who has plenty of energy, really enjoys weight training and would like to improve your bodybuilding results, then the qfit 6 Day Muscle Gain workout plan may be for you.

This is a very high intensity hypertrophy "excessive growth" gym workout, designed to progress your  strength training and muscle building efforts to new levels.

For this total body program, you need to be able to commit one hour, 6 days a week with time allocated afterwards for 2-3 sessions of cardio exercise.

Your personal trainer Campbell Bannerman has designed this workout program to include advanced bodybuilding techniques to show you how you can mix exercise patterns for improved results.

Focusing on two separate muscle groups each day, plus core absdominal work, the 6 Day Muscle Gain workout program uses drop-sets, pre-exhaustion and super-sets to help you achieve changes to your muscle size, power, strength and shape.

There is a complete video introduction to explain all exercise concepts  in this plan, along with the exercise instructions and workout diary - giving you everything you need to perform at your best.

The introduction covers these topics:

• The amount of time for each session
• How to do each routine effectively
• The progression of intensity
• The Program outline
• Change in exercises and routine updates
• Equipment Availability
• Dietary and nutritional considerations
• Evaluating your progress
• All about getting started

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Sample Routine: 6 Day Muscle Gain

Chest / Triceps / Abs — Routine Day 1

Take a look at the routines you'll be doing. There are changes to exercises, body parts used and repetitions through this 6 week program.

We've activated some of the exercise video instructions here to give you an understanding of what you get with the qfit personal training system:

	Day 1
Workout Intensity	90-100%
Rest between Exercises	1-1.5 min
Cardio
Your Choice	10 min warmup
Chest
Incline Bench Chest Press	Drop Set 3 sets 4/8/16 reps per set
Dual Adjustable Pulley - Pec Flyes	Pre-Exhaustion 4 sets 12/12/10/10 reps Pre-Exhaustion 4 sets 12/12/10/10 reps
Immediately followed by Dumbbell Decline Chest Press
Triceps
Barbell Lying Overhead Tricep Extension	Super Set 4 sets 12/12/10/10 reps Super Set 4 sets 12/12/10/10 reps Super Set 4 sets 12/12/10/10 reps
E-Z Bar Close Grip Chest Press
Bench Dips (No Weight)
Core
Roman Chair Obliques	20
Core Bosu Mega Crunch	20
Core Elbow To Knee Alternate Leg	20
Core Hands Up Weight To Toes	20
Core Swissball Alternate Leg Raise	20
Core Alternate Opp Hand to Opp Foot	20