6-Day Strength & Aesthetics Workout Program | Full Body Training Plan

6-Day Strength & Aesthetics Program Track your weights and progress weekly. Adjust RPE and rest as needed based on recovery and goals. Day 1 – Upper Strength (Bench Focus) Exercise Sets x Reps Rest RPE Barbell Bench Press 4x4–6 2–3 min RPE 7–8 Weighted PullUps 4x6–8 2 min RPE 8 Incline DB Press 3x8–10 90 sec RPE 8–9 ChestSupported Row 3x10–12 90 sec RPE 8 Overhead Triceps Extensions 3x12–15 60 sec RPE 9 Lateral Raises 3x15–20 45–60 sec RPE 9–10 Weight Used / Notes Day 2 – Lower Strength (Squat Focus) Exercise Sets x Reps Rest RPE Back Squat 4x4–6 2–3 min RPE 7–8 Romanian Deadlift 3x8 2 min RPE 8 Walking Lunges 3x12/leg 90 sec RPE 8 Seated Leg Curl 3x12–15 60–90 sec RPE 9 Standing Calf Raise 4x15–20 45 sec RPE 9–10 Weight Used / Notes Day 3 – Push Hypertrophy Exercise Sets x Reps Rest RPE DB Incline Press 4x8–12 90 sec RPE 8–9 Seated Shoulder Press 3x10–12 90 sec RPE 8 Cable Chest Fly 3x12–15 60 sec RPE 9 Dumbbell Lateral Raise 4x15–20 45–60 sec RPE 9–10 Cable Overhead Triceps Extension 3x12–15 60 sec RPE 9 Dips (Optional) 2xAMRAP 2 min RPE 9–10 Weight Used / Notes Day 4 – Pull Hypertrophy Exercise Sets x Reps Rest RPE ChestSupported Row 4x10–12 90 sec RPE 8–9 Lat Pulldown / Pull-Ups 3x10–12 90 sec RPE 8 Cable Rear Delt Fly 3x15–20 45–60 sec RPE 9 Barbell or EZBar Curl 3x10–12 60 sec RPE 8 Preacher Curl or Spider Curl 3x12–15 60 sec RPE 9 Face Pulls 3x15–20 60 sec RPE 9 Weight Used / Notes Day 5 – Lower Hypertrophy (Glute + Ham Focus) Exercise Sets x Reps Rest RPE Romanian Deadlift 4x8–10 2 min RPE 8–9 Bulgarian Split Squats 3x10–12 90 sec/leg RPE 9 Glute Bridges or Hip Thrusts 3x10–12 90 sec RPE 8 Seated Leg Curls 3x15 60–75 sec RPE 9 Standing Calf Raise 4x20 45 sec RPE 9–10 Weight Used / Notes Day 6 – Upper Power/Accessory Mix Exercise Sets x Reps Rest RPE Close-Grip Bench or Weighted Dips 3x6–8 2 min RPE 8 Pendlay Row or Barbell Row 3x6–8 2 min RPE 8 Arnold Press 3x10 90 sec RPE 8 Incline DB Curls 3x10–12 60 sec RPE 8–9 Cable Lateral Raises 3x15–20 45 sec RPE 9 Core Superset: Hanging Leg Raises + Ab Wheel 3x15 each 30–60 sec RPE 9 Weight Used / Notes

6-Day Strength & Aesthetics Workout Program | Full Body Training Plan

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