{"id":24839100,"url":"https://github.com/lnshuti/workouts","last_synced_at":"2026-04-19T14:36:56.050Z","repository":{"id":274389084,"uuid":"832503648","full_name":"LNshuti/workouts","owner":"LNshuti","description":"Six months strength training for men as a web 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6-month training plan for building strength \n\n### Training Plan Structure:\n\n**Weeks 1-6: Foundation Phase**\n- Build a solid foundation with moderate weights and higher repetitions to prepare the body for heavier loads.\n\n**Weeks 7-12: Strength Phase**\n- Increase weights and lower repetitions to build strength.\n\n**Weeks 13-18: Hypertrophy Phase**\n- Moderate weights with higher repetitions to maximize muscle growth.\n\n**Weeks 19-24: Advanced Strength and Hypertrophy Phase**\n- Combine heavy lifting with hypertrophy techniques like drop sets and supersets for maximum gains.\n\n### Detailed Training Plan\n\n#### Weeks 1-6: Foundation Phase\n**Monday: Push Day**\n- Warm-up: Front and side raises (2x15)\n- Pec deck fly: 3x12 (moderate weight)\n- HS incline press: 3x12 (moderate weight)\n- DB shoulder press: 3x12 (moderate weight)\n- BB Bench Press: 3x12 (moderate weight)\n- Cable lateral raises: 3x15\n- Cable rope tricep extension: 3x12\n- Hanging knee raises: 3x15\n- Crunches: 2x20\n\n**Wednesday: Pull Day**\n- Wide lat pull-down: 3x12 (moderate weight)\n- HS lateral row: 3x12 (moderate weight)\n- HS low row: 3x12 (moderate weight)\n- Seated face pull: 3x15\n- Incline DB Y raise: 3x15\n- Wall DB curls: 3x12\n- DB concentration curls: 3x12\n- Hyperextensions: 3x15\n- Crunches: 2x20\n\n**Friday: Leg Day**\n- Warm-up: BW lunges (2x15 each leg)\n- BB back squats: 3x12 (moderate weight)\n- Hack squat: 3x12 (moderate weight)\n- Wide leg press: 3x12 (moderate weight)\n- Ham curls: 3x12 (moderate weight)\n- Quad extensions: 3x12 (moderate weight)\n- Standing calf raises: 3x15\n- Hanging knee raises: 3x15\n\n#### Weeks 7-12: Strength Phase\n**Monday: Push Day**\n- Warm-up: Front and side raises (2x10)\n- Pec deck fly: 4x8 (increased weight)\n- HS incline press: 4x8 (increased weight)\n- DB shoulder press: 4x8 (increased weight)\n- BB Bench Press: 4x8 (increased weight)\n- Cable lateral raises: 4x10\n- Cable rope tricep extension: 4x8\n- Hanging knee raises: 3x12\n- Crunches: 3x15\n\n**Wednesday: Pull Day**\n- Wide lat pull-down: 4x8 (increased weight)\n- HS lateral row: 4x8 (increased weight)\n- HS low row: 4x8 (increased weight)\n- Seated face pull: 4x10\n- Incline DB Y raise: 4x10\n- Wall DB curls: 4x8\n- DB concentration curls: 4x8\n- Hyperextensions: 4x10\n- Crunches: 3x15\n\n**Friday: Leg Day**\n- Warm-up: BW lunges (2x10 each leg)\n- BB back squats: 4x8 (increased weight)\n- Hack squat: 4x8 (increased weight)\n- Wide leg press: 4x8 (increased weight)\n- Ham curls: 4x8 (increased weight)\n- Quad extensions: 4x8 (increased weight)\n- Standing calf raises: 4x10\n- Hanging knee raises: 3x12\n\n#### Weeks 13-18: Hypertrophy Phase\n**Monday: Push Day**\n- Warm-up: Front and side raises (2x15)\n- Pec deck fly: 4x10 (moderate weight)\n- HS incline press: 4x10 (moderate weight)\n- DB shoulder press: 4x10 (moderate weight)\n- BB Bench Press: 4x10 (moderate weight)\n- Cable lateral raises: 4x12\n- Cable rope tricep extension: 4x10\n- Hanging knee raises: 4x15\n- Crunches: 3x20\n\n**Wednesday: Pull Day**\n- Wide lat pull-down: 4x10 (moderate weight)\n- HS lateral row: 4x10 (moderate weight)\n- HS low row: 4x10 (moderate weight)\n- Seated face pull: 4x12\n- Incline DB Y raise: 4x12\n- Wall DB curls: 4x10\n- DB concentration curls: 4x10\n- Hyperextensions: 4x12\n- Crunches: 3x20\n\n**Friday: Leg Day**\n- Warm-up: BW lunges (2x15 each leg)\n- BB back squats: 4x10 (moderate weight)\n- Hack squat: 4x10 (moderate weight)\n- Wide leg press: 4x10 (moderate weight)\n- Ham curls: 4x10 (moderate weight)\n- Quad extensions: 4x10 (moderate weight)\n- Standing calf raises: 4x12\n- Hanging knee raises: 4x15\n\n#### Weeks 19-24: Advanced Strength and Hypertrophy Phase\n**Monday: Push Day**\n- Warm-up: Front and side raises (2x10)\n- Pec deck fly: 4x8 (heavy weight)\n- HS incline press: 4x8 (heavy weight)\n- DB shoulder press: 4x8 (heavy weight)\n- BB Bench Press: 4x8 (heavy weight)\n- Cable lateral raises: 4x10\n- Cable rope tricep extension: 4x8\n- Hanging knee raises: 4x12\n- Crunches: 4x15\n\n**Wednesday: Pull Day**\n- Wide lat pull-down: 4x8 (heavy weight)\n- HS lateral row: 4x8 (heavy weight)\n- HS low row: 4x8 (heavy weight)\n- Seated face pull: 4x10\n- Incline DB Y raise: 4x10\n- Wall DB curls: 4x8\n- DB concentration curls: 4x8\n- Hyperextensions: 4x10\n- Crunches: 4x15\n\n**Friday: Leg Day**\n- Warm-up: BW lunges (2x10 each leg)\n- BB back squats: 4x8 (heavy weight)\n- Hack squat: 4x8 (heavy weight)\n- Wide leg press: 4x8 (heavy weight)\n- Ham curls: 4x8 (heavy weight)\n- Quad extensions: 4x8 (heavy weight)\n- Standing calf raises: 4x10\n- Hanging knee raises: 4x12\n","project_url":"https://awesome.ecosyste.ms/api/v1/projects/github.com%2Flnshuti%2Fworkouts","html_url":"https://awesome.ecosyste.ms/projects/github.com%2Flnshuti%2Fworkouts","lists_url":"https://awesome.ecosyste.ms/api/v1/projects/github.com%2Flnshuti%2Fworkouts/lists"}