6 Days X Week Training Program by Jesse James West (Weeks 3 & 4)

 

J e s s e   J a m e s   W e s t   6   W e e k   / /   6   D a y s

Week 3&4 Monday // Chest, Triceps & Abs Exercise

Sets

Reps

RPE

Flat Barbell Bench Press

4

5

8

Incline Barbell Bench Press

3

8

9

Incline Dumbbell Bench

3

12

8

Low to High Cable Fly

3

15

9.5

Dumbbell Flat Bench Press

3

12

9

Weighted Dips // Bodyweight if needed

4

10-20

8 9

Rope Cable Extension

4

12

Dumbbell Skull Crusher

4

10

8

Hanging Leg Raises

4

AMRAP

10

Russian Twist

3

AMRAP

10

V-Ups

4

AMRAP

10

Load

Tuesday // Back, Biceps & Rear Delts Exercise

Sets

Reps

RPE

Deadlift

4

5

7

Pull-Ups // Assisted Pull-Ups (if needed)

4

10-20

8

Lat Pulldowns

4

15

9

Single Arm Dumbbell Row

3 (each arm)

8

9

Cable Pullover // Rope Attatchment

4

15

9

Preacher Curl Machine or EZ Bar Curl

4

15

10

Dumbbell Hammer Curl

4

10

9

Barbell Curl

4

8

9

Bent Over Dumbbell Rear Delt Fly

4- 5

12

9.5

Load

Wednesday // Shoulders, Legs & Calves Exercise

Sets

Reps

RPE

Dumbbell Seated Shoulder Press

4

6-8

9

Dumbbell Arnold Press

3

10

8

Dumbbell Lateral Raise (light weight)

4

12-15

8

Cable Lateral Raise

3

15

8

Barbell Back Squat

4

5

7

Leg Press

3

12

9

Stationary Lunge

3 (each leg)

10

8

Machine Hamstring Curl

4

12

9

Dumbbell Romanian Deadlift

3

10

8

Machine Leg Extension

3

10

9

Calf Raise on Leg Press or Smith Machine

4- 5

10

10

Load

Thursday // Chest, Triceps & Abs Exercise

Sets

Reps

RPE

Paused Flat Barbell Bench Press

4

5

7

Incline Barbell Bench Press

3

8

9

Incline Dumbbell Bench

3

12

8

Low to High Cable Fly

3

15

9.5

Dumbbell Flat Bench Press

3

12

9

Weighted Dips // Bodyweight if needed

4

10-20

8

Rope Cable Extension

4

12

9

Dumbbell Skull Crusher

4

10

8

Hanging Leg Raises

3

AMRAP

9

Russian Twist

3

AMRAP

10

V-Ups

4

AMRAP

10

Load

Friday // Back, Biceps & Rear Delts Exercise

Sets

Reps

RPE

Pull-Ups // Assisted Pull-Ups (if needed)

4

10-20

8

Lat Pulldowns

4

15

9

Single Arm Dumbbell Row Cable Pullover // Rope Attatchment

3 (each arm) 4

8 15

9 9

Preacher Curl Machine or EZ Bar Curl

4

15

10

Dumbbell Hammer Curl

4

10

9

Barbell Curl

4

8

9

Bent Over Dumbbell Rear Delt Fly

4- 5

12

9.5

Rope Cable Face Pull

4

12

8.5

Load

Saturday // Shoulders, Legs & Calves Exercise

Sets

Reps

RPE

Dumbbell Seated Shoulder Press Dumbbell Arnold Press

4 3

6-8 10

9 8

Dumbbell Lateral Raise (light weight)

4

12-15

8

Cable Lateral Raise

3

15

8

Paused Barbell Back Squat

4

5

7

Leg Press

4

12

9 8

Stationary Lunge

3 (each leg)

10

Machine Hamstring Curl

4

12

9

Machine Leg Extension

3

10

9

Seated Calf Machine

3

12-15

9

Calf Raise on Leg Press or Smith Machine

4- 5

10

10

Sunday // Off Day

Load

J e s s e   J a m e s   W e s t   6   W e e k   / /   6   D a y s