FORGED BY KILOS
DESIGNING A 6-DAY HOME-BASED FUNCTIONAL BODYBUILDING PROGRAM WITH NO
REST DAYS FOR 6 WEEKS CAN BE INTENSE, SO IT'S ESSENTIAL TO PRIORITIZE RECOVERY
AND LISTEN TO YOUR BODY THROUGHOUT THE PROCESS. THIS PROGRAM WILL FOCUS
ON BUILDING STRENGTH, MUSCLE, AND FUNCTIONAL FITNESS USING THE EQUIPMENT
YOU HAVE AVAILABLE. MAKE SURE TO WARM UP PROPERLY BEFORE EACH SESSION AND
PERFORM EACH EXERCISE WITH PROPER FORM TO REDUCE THE RISK OF INJURY.
Program Overview:
Duration: 6 days per week for 6 weeks
Rest: No rest days (high intensity, listen to your body)
Cardio: No traditional cardio, but circuits can elevate your heart rate.
Weekly Split:
1. Upper Body Push & Pull
2. Lower Body Strength & Stability
3. Functional & Full-Body Strength
4. Upper Body Hypertrophy
5. Lower Body Hypertrophy
6. Functional Conditioning
DAY 1 - UPPER BODY PUSH & PULL:
1. Barbell Bench Press - 4 sets x 6 reps
2. Pull-ups (use the pull-up bar or resistance bands for assistance) - 4 sets x max reps
3. Dumbbell Overhead Press - 3 sets x 8 reps
4. Bent-over Barbell Rows - 3 sets x 8 reps
5. Push-ups - 3 sets x max reps
6. Seated Dumbbell Curls - 3 sets x 10 reps
7. Tricep Dips (use parallel bars or resistance bands) - 3 sets x max reps
DAY 2 - LOWER BODY STRENGTH & STABILITY:
1. Barbell Back Squats - 4 sets x 6 reps
2. Romanian Deadlifts with Dumbbells - 3 sets x 8 reps
3. Bulgarian Split Squats with Kettlebells - 3 sets x 10 reps per leg
4. Single-Leg Glute Bridges with Resistance Band - 3 sets x 12 reps per leg
5. Calf Raises with Dumbbells - 3 sets x 15 reps
DAY 3 - FUNCTIONAL & FULL-BODY STRENGTH:
1. Deadlifts with Barbell - 4 sets x 6 reps
2. Kettlebell Swings - 3 sets x 15 reps
3. Single-Arm Dumbbell Snatch - 3 sets x 8 reps per arm
4. Pull-ups (use pull-up bar or resistance bands) - 3 sets x max reps
5. Push-ups with Shoulder Taps - 3 sets x max reps
FORGED BY KILOS
Day 4 - Upper Body Hypertrophy:
1. Incline Dumbbell Bench Press - 4 sets x 10 reps
2. Chin-ups (use the pull-up bar or resistance bands for assistance) - 4 sets x max reps
3. Dumbbell Flyes - 3 sets x 12 reps
4. Cable Rows - 3 sets x 12 reps
5. Bicep Curls with Barbell - 3 sets x 10 reps
6. Tricep Kickbacks with Dumbbells - 3 sets x 12 reps
Day 5 - Lower Body Hypertrophy:
1. Front Squats with Barbell - 4 sets x 10 reps
2. Stiff-Legged Deadlifts with Barbell - 3 sets x 12 reps
3. Walking Lunges with Dumbbells - 3 sets x 10 reps per leg
4. Glute Bridges with Barbell - 3 sets x 12 reps
5. Seated Calf Raises with Dumbbells - 3 sets x 15 reps
Day 6 - Functional Conditioning: Perform the following exercises in a
circuit, minimal rest between exercises, and rest 1-2 minutes between
circuits. Complete 3-4 circuits.
1. Kettlebell Goblet Squats - 12 reps
2. Push-ups - max reps
3. Dumbbell Thrusters - 12 reps
4. Bent-over Rows with Dumbbells - 10 reps
5. Mountain Climbers - 30 seconds
6. Resistance Band Pull-aparts - 15 reps
7. Burpees - 10 reps
Tips:
Stay hydrated and ensures adequate nutrition to support your training demands.
Get enough sleep to aid recovery.
Listen to your body and modify exercises or volume if needed to prevent overtraining
or injury.
WARM UP BEFORE EACH SESSION AND COOL DOWN/STRETCH AFTERWARD.
REMEMBER, THIS PROGRAM IS CHALLENGING, AND TRAINING SIX DAYS A WEEK
WITHOUT REST DAYS CAN BE INTENSE. IF AT ANY POINT YOU FEEL OVERLY FATIGUED
OR EXPERIENCE PAIN BEYOND REGULAR MUSCLE SORENESS, TAKE AN EXTRA DAY OF
REST. IT'S ESSENTIAL TO STRIKE A BALANCE BETWEEN PUSHING YOUR LIMITS AND
ALLOWING YOUR BODY TO RECOVER FOR OPTIMAL PROGRESS.
