5 days · 60 min
6 day workout split
Six training days only work when two of them are easy on purpose. This block runs five lifting sessions plus one conditioning day, with the volume spread so nothing collides.
Get this plan built around meA six-day week is the most volume most people can recover from, and the easiest schedule to ruin. The failure mode is always the same: six hard days, no easy day, and by week three every session is a slow grind at the same weights.
This block writes five distinct lifting sessions — lower, upper push, lower posterior, upper pull, and a full-body power day — then a sixth day of low-intensity conditioning and mobility that pays back the week instead of taxing it.
The plan shown below is the five-day lifting engine output. Day six is fixed: 30–40 minutes of easy aerobic work, carries and mobility, at a pace where you can hold a conversation.
Who it's for
- Trained lifters already handling four or five sessions a week
- Athletes in the off-season who want maximum muscle and work capacity
- Anyone with short daily windows rather than a few long ones
How the block progresses
The exercises barely change across the 4 weeks. What changes is the load, the rep target and the volume — one variable at a time, so you always know what moved.
Week 1: Anchor the loads
Every set finishes with two reps in reserve. Record the numbers — the whole block is built off week one.
Week 2: Add load to the openers
Add the smallest increment to the first lift in each session. Accessories stay identical.
Week 3: Peak volume
One extra set on two accessories per session. This is the week the easy day earns its place.
Week 4: Deload and retest
Drop to two sets everywhere, keep the loads, and retest the two priority lifts at the end of the week.
The full 4-week block, week by week
Every session of every week, straight out of the live program engine for a 5-day, 60-minute setup — sets, reps, rest and the cue that matters.
Week 1 — Anchor the loads
Every set finishes with two reps in reserve. Record the numbers — the whole block is built off week one.
Day 1: Lower Strength
Squat, hinge, single leg · 60 min
- Back Squat4 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
- Box Jump3 × 8-10
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 90s rest
Day 2: Upper Strength
Press, pull, torso · 60 min
- Bench Press4 × 5
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 150s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dumbbell Bench Press3 × 8-10
Elbows at roughly 45 degrees. Touch, pause, press. · 90s rest
- Lat Pulldown3 × 8-10
Pull the bar to the collarbone with the elbows, not the hands. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 60 min
- Box Jump4 × 5
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 150s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 4: Full Body
Total body strength · 60 min
- Back Squat4 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 5: Conditioning
Intervals and work capacity · 60 min
- Bike / Rower Intervals4 × 4 x 30s
Hard effort, then true easy. The recovery half is part of the workout. · 150s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Back Squat3 × 8-10
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 90s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Week 2 — Add load to the openers
Add the smallest increment to the first lift in each session. Accessories stay identical.
Day 1: Lower Strength
Squat, hinge, single leg · 60 min
- Back Squat4 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
- Box Jump3 × 8-10
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 90s rest
Day 2: Upper Strength
Press, pull, torso · 60 min
- Bench Press4 × 5
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 150s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dumbbell Bench Press3 × 8-10
Elbows at roughly 45 degrees. Touch, pause, press. · 90s rest
- Lat Pulldown3 × 8-10
Pull the bar to the collarbone with the elbows, not the hands. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 60 min
- Box Jump4 × 5
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 150s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 4: Full Body
Total body strength · 60 min
- Back Squat4 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 5: Conditioning
Intervals and work capacity · 60 min
- Bike / Rower Intervals4 × 4 x 30s
Hard effort, then true easy. The recovery half is part of the workout. · 150s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Back Squat3 × 8-10
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 90s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Week 3 — Peak volume
One extra set on two accessories per session. This is the week the easy day earns its place.
Day 1: Lower Strength
Squat, hinge, single leg · 60 min
- Back Squat4 × 3-5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
- Box Jump3 × 8-10
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 90s rest
Day 2: Upper Strength
Press, pull, torso · 60 min
- Bench Press4 × 3-5
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 150s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dumbbell Bench Press3 × 8-10
Elbows at roughly 45 degrees. Touch, pause, press. · 90s rest
- Lat Pulldown3 × 8-10
Pull the bar to the collarbone with the elbows, not the hands. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 60 min
- Box Jump4 × 3-5
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 150s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 90s rest
- Rear-Foot Elevated Split Squat3 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 4: Full Body
Total body strength · 60 min
- Back Squat4 × 3-5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Pull-Up / Assisted Pull-Up3 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 5: Conditioning
Intervals and work capacity · 60 min
- Bike / Rower Intervals4 × 4 x 30s
Hard effort, then true easy. The recovery half is part of the workout. · 150s rest
- Loaded Carry Medley3 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Back Squat3 × 8-10
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 90s rest
- Bench Press3 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Dead Bug3 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Trap Bar / Conventional Deadlift3 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Hip Mobility Flow3 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Week 4 — Deload and retest
Drop to two sets everywhere, keep the loads, and retest the two priority lifts at the end of the week.
Day 1: Lower Strength (Deload)
Squat, hinge, single leg · 60 min
- Back Squat3 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Trap Bar / Conventional Deadlift2 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Rear-Foot Elevated Split Squat2 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley2 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow2 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
- Box Jump2 × 8-10
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 90s rest
Day 2: Upper Strength (Deload)
Press, pull, torso · 60 min
- Bench Press3 × 5
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 150s rest
- Pull-Up / Assisted Pull-Up2 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dumbbell Bench Press2 × 8-10
Elbows at roughly 45 degrees. Touch, pause, press. · 90s rest
- Lat Pulldown2 × 8-10
Pull the bar to the collarbone with the elbows, not the hands. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley2 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow2 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 3: Speed & Power (Deload)
Jumps, sprints, elastic strength · 60 min
- Box Jump3 × 5
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 150s rest
- Acceleration Runs (20 yd)2 × 2 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 90s rest
- Rear-Foot Elevated Split Squat2 × 8-10
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 90s rest
- Trap Bar / Conventional Deadlift2 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Pull-Up / Assisted Pull-Up2 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Hip Mobility Flow2 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 4: Full Body (Deload)
Total body strength · 60 min
- Back Squat3 × 5
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 150s rest
- Bench Press2 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Trap Bar / Conventional Deadlift2 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Pull-Up / Assisted Pull-Up2 × 8-10
Start from a dead hang, lead with the chest, control the way down. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Loaded Carry Medley2 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Hip Mobility Flow2 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Day 5: Conditioning (Deload)
Intervals and work capacity · 60 min
- Bike / Rower Intervals3 × 3 x 30s
Hard effort, then true easy. The recovery half is part of the workout. · 150s rest
- Loaded Carry Medley2 × 8-10
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 90s rest
- Back Squat2 × 8-10
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 90s rest
- Bench Press2 × 8-10
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 90s rest
- Dead Bug2 × 8-10
Low back stays flat on the floor the entire set. Exhale as you extend. · 90s rest
- Trap Bar / Conventional Deadlift2 × 8-10
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 90s rest
- Hip Mobility Flow2 × 8-10
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 90s rest
Key exercises in this plan
Every lift week one uses, with the coaching cue and the swaps we allow when equipment or a cranky joint gets in the way.
Back Squat
squat · barbell
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole.
Appears in: Day 1: Lower Strength, Day 4: Full Body, Day 5: Conditioning
Swap for: Goblet Squat, Rear-Foot Elevated Split Squat, Leg Press
Trap Bar / Conventional Deadlift
hinge · barbell
Pull the slack out of the bar before you pull the floor. Hips and chest rise together.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power, Day 4: Full Body, Day 5: Conditioning
Swap for: Romanian Deadlift, Kettlebell Swing, Hip Thrust
Rear-Foot Elevated Split Squat
lunge · bodyweight, dumbbells, kettlebell
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power
Swap for: Reverse Lunge, Loaded Step-Up
Dead Bug
core · bodyweight
Low back stays flat on the floor the entire set. Exhale as you extend.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 3: Speed & Power, Day 4: Full Body, Day 5: Conditioning
Swap for: Front Plank, Pallof Press
Loaded Carry Medley
carry · dumbbells, kettlebell
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 4: Full Body, Day 5: Conditioning
Swap for: Bike / Rower Intervals, Kettlebell Swing
Hip Mobility Flow
mobility · bodyweight
90/90 to half-kneeling to a deep lunge. Breathe at every position.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 3: Speed & Power, Day 4: Full Body, Day 5: Conditioning
Swap for: Dead Bug
Box Jump
power · bodyweight
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power
Swap for: Broad Jump, Pogo Hops
Bench Press
push · barbell, dumbbells
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat.
Appears in: Day 2: Upper Strength, Day 4: Full Body, Day 5: Conditioning
Swap for: Dumbbell Bench Press, Push-Up
Pull-Up / Assisted Pull-Up
pull · bodyweight, bands, machines
Start from a dead hang, lead with the chest, control the way down.
Appears in: Day 2: Upper Strength, Day 3: Speed & Power, Day 4: Full Body
Swap for: Lat Pulldown, Single-Arm Dumbbell Row
Dumbbell Bench Press
push · dumbbells
Elbows at roughly 45 degrees. Touch, pause, press.
Appears in: Day 2: Upper Strength
Swap for: Bench Press, Push-Up
Lat Pulldown
pull · machines, bands
Pull the bar to the collarbone with the elbows, not the hands.
Appears in: Day 2: Upper Strength
Swap for: Pull-Up / Assisted Pull-Up, Single-Arm Dumbbell Row
Acceleration Runs (20 yd)
sprint · bodyweight
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning.
Appears in: Day 3: Speed & Power
Swap for: Hill Sprints, Bike / Rower Intervals
Bike / Rower Intervals
conditioning · machines, bodyweight
Hard effort, then true easy. The recovery half is part of the workout.
Appears in: Day 5: Conditioning
Swap for: Acceleration Runs (20 yd), Loaded Carry Medley
How to swap an exercise
Missing kit, a busy rack or a joint that argues with a lift are all fine reasons to substitute. These four rules keep the block intact when you do.
Protect the lower-body spacing
Keep at least 48 hours between the two lower days. Reorder upper days freely.
Trade volume, not frequency
If you are beaten up, cut a set from every session before you cut a day. Frequency is what makes this split work.
Conditioning stays easy
Swap the bike for a walk, row or swim. Do not swap it for intervals — that turns six days into six hard days.
Build your own version
Change the goal, schedule, session length or equipment and week one rebuilds instantly — this is the same engine that writes your full program.
Lower Strength
- Back Squat4 × 5
- Trap Bar / Conventional Deadlift3 × 8-10
- Rear-Foot Elevated Split Squat3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
- Hip Mobility Flow3 × 8-10
- Box Jump3 × 8-10
Upper Strength
- Bench Press4 × 5
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dumbbell Bench Press3 × 8-10
- Lat Pulldown3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
- Hip Mobility Flow3 × 8-10
Speed & Power
- Box Jump4 × 5
- Acceleration Runs (20 yd)3 × 3 x 30s
- Rear-Foot Elevated Split Squat3 × 8-10
- Trap Bar / Conventional Deadlift3 × 8-10
- Dead Bug3 × 8-10
- Pull-Up / Assisted Pull-Up3 × 8-10
- Hip Mobility Flow3 × 8-10
Full Body
- Back Squat4 × 5
- Bench Press3 × 8-10
- Trap Bar / Conventional Deadlift3 × 8-10
- Pull-Up / Assisted Pull-Up3 × 8-10
- Dead Bug3 × 8-10
- Loaded Carry Medley3 × 8-10
- Hip Mobility Flow3 × 8-10
Conditioning
- Bike / Rower Intervals4 × 4 x 30s
- Loaded Carry Medley3 × 8-10
- Back Squat3 × 8-10
- Bench Press3 × 8-10
- Dead Bug3 × 8-10
- Trap Bar / Conventional Deadlift3 × 8-10
- Hip Mobility Flow3 × 8-10
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How to run it
One easy day is not optional
The sixth day is what makes six days possible. Zero heavy lifting, no interval work — just steady aerobic work, carries and mobility.
Two sessions can share a day
If a day disappears, stack the two lightest sessions rather than deleting one. Never stack the two lower-body days.
Sleep is part of the program
At six days a week, under seven hours of sleep will cap progress before your training does. If sleep drops for a week, run five days.