Six-Week Build

Why It Works

Six-Week Build is for people who have trained regularly for six months or more and want to add muscle. You train four days a week: two upper body sessions and two lower body sessions. Each muscle group gets worked twice a week, with at least two days between the sessions that train it.

Muscle grows when you do enough hard sets and get a little stronger over time. Each session starts with its two heaviest exercises, in lower rep ranges, where you push the weight up. The rest of the session uses higher reps on machines, cables and dumbbells, which let you train close to failure without your form breaking down.

The effort targets are closer to failure than in a beginner plan. Main lifts finish with about two reps left. Smaller exercises such as curls, raises and leg curls finish with one rep left, because they are safer to push hard.

Six weeks is a short block, so the sessions stay the same throughout. Week 6 is lighter. You drop a set from each exercise, so you finish the block recovered and ready for the next one.

Get the PDF and Tracker

Both files are free. The PDF has every session, ready to print or keep on your phone. The Excel tracker logs your weights and reps each week and charts your progress.

How to Use It

Your week

Mon Day 1 Upper Body, Flat Press and Pulldown
Tue Day 2 Lower Body, Squat and Hinge
Wed
Thu Day 3 Upper Body, Incline Press and Row
Fri Day 4 Lower Body, Hip Thrust and Lunge
Sat
Sun

How Hard Should It Feel?

Every exercise has an effort target, such as "2 left in the tank (RIR 2)". RIR stands for Reps in Reserve: how many more good reps you could have done when you stop the set. Choose a weight that leaves you that many reps short.

0	Nothing left	Another rep would fail or break your form.
1	One left	You could do one more good rep, and no more.
2	Two left	Hard work, with two good reps to spare.
3+	Three or more left	You could do three or more reps, so push a little harder next set.

How to Progress

Each exercise has a rep range, such as 8–12. Use the same weight for every set and stay inside the range.

When you reach the top of the range on every set with good form, add the smallest weight step next time. Your reps will drop a little. Build them back up to the top of the range, then add weight again.

For bodyweight exercises, add reps until you reach the top of the range on every set, then switch to the harder option.

For this programme

Pick a weight that lets you reach the bottom of the rep range on every set. Add reps each week until every set reaches the top of the range, then add the smallest weight step and start again from the bottom. On the barbell squat and hip thrust that step is usually 2.5 kg. In week 6, do one fewer set of each exercise at the same weights.

Before You Start

Read these questions and answer yes or no to each one before your first session.

Has a doctor ever said you have a heart condition, or told you to do physical activity only under medical supervision?
Do you get chest pain at rest, in daily life or when you are active?
Do you lose your balance because of dizziness, or have you lost consciousness in the last 12 months?
Have you been diagnosed with a long-term (chronic) medical condition?
Do you take prescribed medicine for a long-term medical condition?
Do you have a bone, joint or soft-tissue problem that could get worse if you become more active?
Are you pregnant, or have you given birth in the last six months?

If you answer yes to any of these, speak to your GP before starting.

Disclaimer

This programme is general information about exercise. It is not medical advice and does not replace advice from your GP or another health professional.

Stop and get advice if you have pain, feel dizzy or feel unwell during or after a session. Use weights you can control with good form, and ask a qualified trainer if you are not sure how to do an exercise.

You take part at your own risk.

Sessions

Day 1

Upper Body, Flat Press and Pulldown

Warm-up

5 minutes on the rower, building to a steady pace
10 light face pulls
10 arm circles forwards and 10 backwards
2 light sets of dumbbell bench press, 10 reps then 5 reps

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A	Dumbbell bench press	4	6–10	2 min	2 left (RIR 2)	Keep your shoulder blades pulled back and lower the dumbbells to chest level.
	Easier: Dumbbell floor press Harder: Dumbbell bench press with a 3-second lowering
B	Lat pulldown	4	8–12	2 min	2 left (RIR 2)	Pull the bar to your upper chest and lead with your elbows.
	Easier: Lat pulldown with a neutral grip Harder: Lat pulldown with a 3-second lowering
C	Seated dumbbell shoulder press	3	8–12	90s	2 left (RIR 2)	Press the dumbbells up and slightly in, without arching your lower back.
	Easier: Machine shoulder press Harder: Standing dumbbell shoulder press
D	Seated cable row	3	10–12	90s	1 left (RIR 1)	Sit tall and pull the handle to your stomach, squeezing your shoulder blades together.
	Easier: Machine row with a chest pad Harder: Seated cable row with a 2-second squeeze
E1	Cable triceps pushdown	3	10–15	0s	1 left (RIR 1)	Pin your elbows to your sides and move only your forearms.
	Easier: Triceps pushdown with a lighter weight and a shorter range Harder: Triceps pushdown with a 2-second squeeze at the bottom
E2	Dumbbell biceps curl	3	10–15	60s	1 left (RIR 1)	Keep your elbows by your sides and lower the dumbbells all the way down.
	Easier: Seated dumbbell curl Harder: Dumbbell curl with a 3-second lowering

Cool-down

3 minutes of easy walking
Chest stretch in a doorway, about 30 seconds
Lat stretch holding a rack upright, about 30 seconds on both sides

Day 2

Lower Body, Squat and Hinge

Warm-up

5 minutes on the bike, building to a steady pace
10 bodyweight squats
10 glute bridges
1 set of 8 squats with the empty bar, then 2 or 3 warm-up sets adding weight each set

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A	Barbell back squat	4	6–8	3 min	2 left (RIR 2)	Brace before each rep and keep the bar over the middle of your foot.
	Easier: Goblet squat Harder: Back squat with a pause at the bottom
B	Dumbbell Romanian deadlift	3	8–10	2 min	2 left (RIR 2)	Push your hips back and keep the dumbbells close to your legs.
	Easier: Romanian deadlift to mid-shin Harder: Single-leg Romanian deadlift
C	Leg press	3	10–15	2 min	1 left (RIR 1)	Lower until your knees reach about 90 degrees, then press through your whole foot.
	Easier: Leg press with a shorter range Harder: Leg press with a pause at the bottom
D	Seated leg curl	3	10–15	60s	1 left (RIR 1)	Line your knees up with the machine's pivot and pull your heels under the seat.
	Easier: Seated leg curl with a shorter range Harder: Seated leg curl with a 3-second lowering
E	Dead bug	2	8–10	45s	2 left (RIR 2)	Count each reach of an arm and the opposite leg as one rep. Keep your lower back pressed into the floor.
	Easier: Dead bug, legs only Harder: Dead bug holding a light dumbbell

Cool-down

3 minutes of easy walking
Half-kneeling hip flexor stretch, about 30 seconds on both legs
Hamstring stretch with your heel on a low step, about 30 seconds on both legs

Day 3

Upper Body, Incline Press and Row

Warm-up

5 minutes on the rower, building to a steady pace
10 light face pulls
10 arm circles forwards and 10 backwards
2 light sets of incline dumbbell press, 10 reps then 5 reps

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A	Incline dumbbell press	4	8–12	2 min	2 left (RIR 2)	Set the bench to about 30 degrees. Lower the dumbbells to the sides of your upper chest.
	Easier: Incline dumbbell press with the bench at its lowest incline Harder: Incline dumbbell press with a 3-second lowering
B	Chest-supported dumbbell row	4	8–12	2 min	2 left (RIR 2)	Keep your chest on the bench and drive your elbows towards your hips.
	Easier: Seated cable row Harder: Single-arm dumbbell row
C	Machine chest press	3	10–12	90s	1 left (RIR 1)	Set the seat so the handles line up with the middle of your chest.
	Easier: Incline push-up Harder: Machine chest press with a pause at the chest
D	Dumbbell lateral raise	3	12–15	60s	1 left (RIR 1)	Lead with your elbows and stop when your arms are level with your shoulders.
	Easier: Seated dumbbell lateral raise Harder: Lateral raise with a 2-second pause at the top
E1	Face pull	3	12–15	0s	1 left (RIR 1)	Pull the rope towards your eyes and finish with your hands beside your ears.
	Easier: Band pull-apart Harder: Face pull with a 2-second hold
E2	Dumbbell biceps curl	3	10–15	60s	1 left (RIR 1)	Keep your elbows by your sides and lower the dumbbells all the way down.
	Easier: Seated dumbbell curl Harder: Dumbbell curl with a 3-second lowering

Cool-down

3 minutes of easy walking
Chest stretch in a doorway, about 30 seconds
Cross-body shoulder stretch, about 30 seconds on both arms

Day 4

Lower Body, Hip Thrust and Lunge

Warm-up

5 minutes on the bike, building to a steady pace
10 glute bridges
8 bodyweight reverse lunges on each leg
2 warm-up sets of hip thrusts, adding weight each set

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A	Barbell hip thrust	4	8–12	2 min	2 left (RIR 2)	Keep your chin tucked and lock out with your glutes, not your lower back.
	Easier: Glute bridge Harder: Hip thrust with a 2-second hold at the top
B	Reverse lunge	3	8–10	90s	2 left (RIR 2)	Do all the reps on one leg, then the other. Each set is 8 to 10 on each leg.
	Easier: Split squat holding a support Harder: Reverse lunge from a low step
C	Leg extension	3	12–15	60s	1 left (RIR 1)	Straighten your legs fully, then lower slowly. Keep your hips on the seat.
	Easier: Leg extension with a lighter weight Harder: Leg extension with a 2-second hold at the top
D	Seated leg curl	3	10–15	60s	1 left (RIR 1)	Line your knees up with the machine's pivot and pull your heels under the seat.
	Easier: Seated leg curl with a shorter range Harder: Seated leg curl with a 3-second lowering
E	Cable triceps pushdown	2	12–15	60s	1 left (RIR 1)	Pin your elbows to your sides and move only your forearms.
	Easier: Triceps pushdown with a lighter weight and a shorter range Harder: Triceps pushdown with a 2-second squeeze at the bottom

Cool-down

3 minutes of easy walking
Glute stretch lying on your back, about 30 seconds on both legs
Standing quad stretch, about 30 seconds on both legs

Week by Week

Read the note at the start of each week.

Week 1

Do the strength test this week. Then find starting weights that put every set at the bottom of its rep range, and write each one down.
Week 2

Add reps before weight. Aim for one more rep than last week on at least one set of each exercise.
Week 3

Check your effort on the last set of each small exercise. One rep left means you could not do two more with good form.
Week 4

Take the full rest on main lifts. Cutting rest short costs you reps, and adding reps is the point.
Week 5

Look at your tracker. Any exercise where every set hit the top of the range goes up by the smallest step next session.
Week 6

Lighter week. Do one fewer set of each exercise at the same weights, then repeat the strength test at the end of the week.

Test and Retest

Strength Check

Do this test in week 1 and again in week 6, after your warm-up at the start of a session. Use the same equipment and order both times, and rest at least 3 minutes between tests.

Test	Unit	How to do it
Barbell back squat, 8 reps	kg	Build up over a few sets to the heaviest weight you can squat for 8 good reps, with about one rep left in the tank. Record that weight.
Dumbbell bench press, 10 reps	kg	Build up over a few sets to the heaviest pair of dumbbells you can press for 10 good reps, with about one rep left in the tank. Record the weight of one dumbbell.
Lat pulldown, 10 reps	kg	Build up over a few sets to the heaviest weight you can pull down for 10 good reps, with about one rep left in the tank. Record that weight.

Do the test in week 1 and again in week 6.

Get the PDF and tracker