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Plan JSON

Busy Bodybuilding 6-Week

A classical upper/lower bodybuilding plan for busy lifters: short warmups, dense hypertrophy work, smart supersets, brief conditioning, and a clear deload.

Hypertrophy Intermediate 6weeks 4days/week

Sample day: Upper Strength Density

Estimated 44 minutes

Upper primer

2 items
  • dynamic_warmup_upper · 1 sets
  • face_pull · 2 sets

Press and row

3 items
  • barbell_bench_press
  • barbell_row · 3 sets
  • rest

Classic upper superset

2 items
  • group
  • group

Open the rib cage

1 item
  • thoracic_rotation · 1 sets

Program outline

Week 1 · Base Density 1
Day 1: Upper Strength Density 44m
Day 2: Lower Quad + Core 43m
Day 4: Upper Pump + Arms 42m
Day 6: Lower Posterior + Conditioning 43m
Week 2 · Base Density 2
Day 1: Upper Strength Density 45m
Day 2: Lower Quad + Core 44m
Day 4: Upper Pump + Arms 43m
Day 6: Lower Posterior + Conditioning 44m
Week 3 · Build and Intensify 1
Day 1: Upper Strength Density 45m
Day 2: Lower Quad + Core 45m
Day 4: Upper Pump + Arms 44m
Day 6: Lower Posterior + Conditioning 45m
Week 4 · Build and Intensify 2
Day 1: Upper Strength Density 45m
Day 2: Lower Quad + Core 45m
Day 4: Upper Pump + Arms 44m
Day 6: Lower Posterior + Conditioning 45m
Week 5 · Build and Intensify 3
Day 1: Upper Strength Density 45m
Day 2: Lower Quad + Core 45m
Day 4: Upper Pump + Arms 45m
Day 6: Lower Posterior + Conditioning 45m
Week 6 · Deload and Resensitize
Day 1: Upper Deload 36m
Day 2: Lower Deload 36m
Day 4: Upper Pump Deload 35m
Day 6: Posterior Deload + Easy Conditioning 36m