training hard 6 times a week

6-Week Beginner Challenge: Training 6 Times/Week For Muscle Building Strength, Discipline & Toughness

Welcome friends to The Potentialized Men’s first challenge ever!

This challenge will be focused on fitness & physical training. Yeah, you read it; you know it!

Hence, this challenge will be meant to focused on beginning trainees or those who have not been training for a period of time, and want to get back to training.

And what are we going to do in the next 6 weeks (or now): is training hard as fuck for 6 days of a week.

Which is you are going to lift heavy weights; or do body weight training; or even train martial arts for the next 6 weeks, from Monday to Saturday with Sunday rest.

You will have to eat heavy caloric surplus if you want to get jacked, bigger and stronger if you are skinny.

Contrarily, you have to eat low carbs or 100-400 calories decreased from your caloric maintenance amount to lose weight/lose fat.

Here, you are going to train hard for 5 weeks consistently, then has the last week of resting period (deload phase – optional ).

It is optional to have a deload phase, but you need deload phase after 5-6 weeks of hard training in order for your nervous system and muscle to recover from constant breakdown; therefore allows you to get back stronger and better.

In fact, you will need a load because this challenge is a real deal! You are going to train for 6 days a week, not 3-5 days. So be prepared.

The Purpose Of This Challenge

  • Increase your mental toughness, discipline, willpower & your overall work ethics.
  • Build strength & muscle for beginners.
  • Recover from your baseline training if you have not been working out for a while
  • Help develop the habit of training for the lazy-ass dipshits & beginners to working out.
  • And furthermore, become a MAN, and not a pussy!

And here are the rules of this challenge

  • You must definitely, commit to the training program.
  • You must NEVER make excuses and bullshit reasons to run away when you are into this challenge.
  • Eat BIG if you want to get BIG.
  • On the other hands, eat low carbs to lose weights.
  • Train consistently for 6 days in 5 weeks, with one week rest.
  • Sleep at least 7.5 hours and drink at least 68 oz (2000ml) of water per day. (optimally 9 hours of sleep & 1 gallon of water a day)

Let’s clanging-and-FUCKING-banging, folks!

Training Routine For Beginners

Calisthenics

Monday:

  • 2-10 sets of push ups (reps increase for following weeks: 5/8/10/12/15+)

Tuesday:

  • 2-10 sets of body squats (reps increase for following weeks: 6/8/10/12/15+)

Wednesday:

  • 2-6 sets of pull-ups (reps increase for the following weeks: 4/6/8/10/12)

Thursday:

  • 2-6 sets of diamond push-ups (reps increase for following weeks: 5/8/10/12/15+)

Friday:

  • 2-10 sets of body squats (reps increase for following weeks: 6/8/10/12/15+)

Saturday:

  • 2-6 sets of chin-ups (reps increase for the following weeks: 4/6/8/10/12)

Sunday: rest, you know it.

Weight Training

Monday:

  • Military Press: 3 sets with increased weights & lower repetitions following set.
  • Squat: 3-5 sets with increased weights & lower repetitions following set.

Tuesday:

  • Deadlift: 3-5 sets with increased weight following set (1-3 reps)
  • Bench Press: 3-5 sets with increased weights & lower repetitions following set.

Wednesday:

  • Barbell Rows: 3-5 sets with increased weight following set (1-3 reps)
  • Barbell Biceps Curls: 3 sets with slightly increased weight to failures.

Thursday:

  • Behind The Neck Push Press: 3 sets with increased weights & lower repetitions following set.
  • Front Squat: 3-5 sets with increased weights & lower repetitions following set.

Friday:

  • Deadlift: 3-5 sets with increased weight following set (1-3 reps)
  • Closed Grip Bench Press: 3-5 sets with increased weights & lower repetitions following set.

Saturday:

  • Chin Ups/Pull Ups: 5 to failures.
  • Triceps Push Down With Cables: 3-5 sets with slightly increased weight to failures.
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