Basic Big 6 Routine
Simple beginner routine. 3 days a week. Very similar to Starting Strength. Weeks go ABA → BAB.
- 3x/week
- Beginner
- Barbell weight training
- Strength and core
Day A
-
3 sets, 5-8 reps, 3 min rest
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3 sets, 5-8 reps, 3 min rest
-
Chin-Up
3 sets, 1-15 reps, 2 min rest
Day B
-
1 set, 5 reps
-
3 sets, 5-8 reps, 3 min rest
-
3 sets, 5-8 reps, 2 min rest
Frequency
Perform a workout day (A or B) three times a week on nonconsecutive days. For example, every Monday, Wednesday, and Fridays. Each week will alternate as workouts ABA and BAB.
Duration
Each workout is approximately 30–40 minutes long, not including warm-up and post-workout stretching.
Cycle
Apply progressive overload for 6–8 weeks, then take one week off to allow the body and central nervous system to recover.
Accessory Exercises
You may add accessory exercises such as the stiff-legged deadlift, barbell curl, and barbell calf raise.
Expectations
Following proper diet, rest, and sleep, while applying progressive overload, you will expect to see strength and muscle increases on a bulk, or preservation of muscle mass while shedding fat on a cut.