**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 1. [[Bench Press]] 3 sets, 5-8 reps, 3 min rest 2. [[Squat]] 3 sets, 5-8 reps, 3 min rest 3. Chin-Up 3 sets, 1-15 reps, 2 min rest # Day B 1. [[Deadlift]] 1 set, 5 reps 2. [[Overhead Press]] 3 sets, 5-8 reps, 3 min rest 3. [[Bent-Over Row]] 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](http://www.exrx.net/WeightExercises/ErectorSpinae/BBStiffLegDeadlift.html), [barbell curl](http://www.exrx.net/WeightExercises/Biceps/BBCurl.html), and [barbell calf raise](http://www.exrx.net/WeightExercises/Gastrocnemius/BBStandingCalfRaise.html). ## 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. **** ## Source - [[Simple Science Fitness]] ## Related - [[Big 6 Exercises]] - [[Workout - Stronglifts 5x5]]