Workout Program – IRON – 6 Weeks

Let’s forget the slack and go for the best! Check out these workouts now to build muscles right off the mat!

This program a 6-week intermediate to advanced level fitness training program. It is designed for people who have some prior experience with fitness and are looking to challenge themselves with a structured and intense workout regimen. This program incorporates a variety of exercises and workout formats, including strength training with weights (dumbbells), bodyweight exercises, and different muscle group splits.

The program is suitable for people who are seeking to:

1. Improve overall fitness and endurance.
2. Build strength and muscle.
3. Challenge themselves with different workout formats.
4. Progress through a structured 6-week training plan.

DAY 1	Lower Body Workout	Leg Workout – Dumbbell Leg Day
DAY 2	Upper Body Workout	Upper Body Workout – Shoulders, Back, Chest
DAY 3	Lower Body Workout	Glute Workout – Dumbbell Lower Body
DAY 4	Active / Rest Day
DAY 5	Full Body Workout	Full Body Workout – Dumbbell Circuits
DAY 6	Rest Day
DAY 7	Upper Body / Core Workout	Arms and Abs Workout – Biceps, Triceps

DAY 8	Lower Body Workout	Quad Workout – Dumbbell Leg Day
DAY 9	Upper Body Workout	Shoulders & Triceps Workout – Dumbbells
DAY 10	Lower Body Workout	Glutes & Hamstrings Workout – Hip Thrusts
DAY 11	Active / Rest Day
DAY 12	Full Body Workout	Full Body Dumbbell Cardio Workout
DAY 13	Rest Day
DAY 14	Upper Body Workout	Back & Biceps Workout – Rows, Curls

DAY 15	Lower Body Workout	Dumbbell Leg Workout – Calves Included
DAY 16	Upper Body Workout	Upper Body Chest and Triceps Workout
DAY 17	Lower Body Workout	Posterior Chain Workout – Glutes, Hamstrings,
DAY 18	Active / Rest Day
DAY 19	Full Body Workout	Unilateral Training Full Body Workout
DAY 20	Rest Day
DAY 21	Upper Body Workout	Shoulder Workout – Compound & Isolation

DAY 22	Lower Body Workout	Hamstrings Workout – Hip Extension & Flex
DAY 23	Upper Body Workout	Complete Upper Body Workout
DAY 24	Lower Body Workout	Dumbbell Glute Workout – Supersets
DAY 25	Active / Rest Day
DAY 26	Full Body Workout	Muscle Building Full Body Workout
DAY 27	Rest Day
DAY 28	Upper Body / Core Workout	Superset Arms, Abs and Core Workout

DAY 29	Lower Body Workout	Dumbbell Leg Day Workout – Stepups
DAY 30	Upper Body Workout	Upper Body Chest and Back Workout
DAY 31	Lower Body Workout	Superset Glutes and Hamstrings Workout
DAY 32	Active / Rest Day
DAY 33	Full Body Workout	Full Body Circuits Workout – Dumbbells
DAY 34	Rest Day
DAY 35	Upper Body Workout	Superset Dumbbell Shoulder Workout

DAY 36	Lower Body Workout	Leg Workout – Circuits & Step Ups
DAY 37	Upper Body Workout	Upper Body Workout – Antagonist Sets
DAY 38	Lower Body Workout	Dumbbell Glute Workout – Iron Glutes
DAY 39	Active / Rest Day
DAY 40	Full Body Workout	Final Full Body Workout – Hypertrophy
DAY 41	Rest Day
DAY 42	Upper Body / Core Workout	30 Min Arms, Abs and Core Workout