Written By: Maxence Cote
Updated: 4 April 2025
Strength Training Hypertrophy (Muscle Growth) Progressive Overload
Barbell Dumbbells Bench (Optional for some exercises) Mat Resistance Band
Main Goal: Build Full-Body Strength and Muscle Mass Workout Type: Progressive Routine Program Duration: 6 Weeks Training Level: Intermediate
This 6-week full-body workout program is designed to maximize muscle growth and strength using both barbell and dumbbell exercises. You will train six times a week, targeting specific muscle groups daily. Each workout is focused, intense, and structured to deliver visible results. This plan uses proven compound and isolation exercises to increase size, definition, and strength across your entire body.
Yes, if you have access to basic gym equipment like dumbbells, a barbell, and resistance bands. Otherwise, you can swap certain movements with bodyweight or resistance-band versions.
Most people start noticing visual changes in 4–6 weeks. With consistent training, a high-protein diet, and proper recovery, expect serious improvements in 8–12 weeks.
Yes, but don’t overdo it. 20–30 minutes of moderate cardio two or three times per week is great for overall health and fat control without interfering with strength gains.
Your meals should include lean proteins like chicken, fish, tofu, and eggs, along with complex carbs like rice, oats, and potatoes, and healthy fats from nuts, seeds, and avocados.
Don’t worry. Just pick up where you left off the next day. Consistency matters more than perfection.
Not mandatory, but whey protein, creatine, and BCAAs can help if you’re training hard and not meeting nutritional needs through food alone.
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