3-Day Full-Body “Big 6 & Little 6” Beginner Gym Routine Template

[thecel]

Big 6 & Little 6

Big 6 & Little 6 is a phenomenal muscle-building training framework for beginners. The workout sessions are full-body and are to be performed 3 times weekly. Of the 3 weekly workouts, 2 are “Big 6” and 1 is “Little 6”.

Sample Schedule

Monday	Wednesday	Friday
Big 6 Exercises	Little 6 Exercises	Big 6 Exercises
4 to 6 reps	8 to 12 reps	6 to 10 reps

The Big 6 = Compounds

• Horizontal Push (e.g. Bench Press)
• Vertical Push (e.g. Overhead Press)
• Horizontal Pull (e.g. Bent-Over Row)
• Vertical Pull (e.g. Weighted Chin-Up)
• Legs Push (e.g. Barbell Back Squat)
• Hip Hinge (e.g. Conventional Deadlift)

The Little 6 = Isolations

• Lateral Deltoid Isolation (e.g. Cable Lateral Raise)
• Posterior Deltoid Isolation (e.g. Reverse Fly)
• Biceps Isolation (e.g. Dumbbell Curl)
• Triceps Isolation (e.g. Skull Crusher)
• Abs (e.g. Weighted Crunch-Down)
• Calves (e.g. Standing Machine Calf Raise)

 

[Fgsfds]

did this come from me saying I will never step in the gym more than 3 days a week in your last thread

 

[Fgsfds]

Also this is exhausting. I did Arnold's Golden 6 and it was BRUTAL. Simply too many compounds in one day.

 

[JohnDoe]

Manlets don't need to do leg work or very little of it. Upper body is what matters if you're short.