vince gironda classic intermediate 6 day 6x6

Six body-part days pair three sets of six per exercise, keeping rest to roughly fifteen seconds.

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Week by week

Every workout, as Catalyst would give it to you.

Workout 1

Monday
  • Wide-grip bench press
    3 × 6
  • Parallel-bar dip
    3 × 6
  • Chin-up
    3 × 6
  • Wide-grip lat pulldown
    3 × 6
  • Dumbbell lateral raise
    3 × 6
  • One-arm dumbbell swing
    3 × 6

Workout 2

Tuesday
  • Drag Curl
    3 × 6
  • Seated dumbbell curl
    3 × 6
  • Rope triceps pressdown
    3 × 6
  • Dumbbell triceps kickback
    3 × 6
  • Reverse Wrist Curl
    3 × 6
  • Wrist curl
    3 × 6

Workout 3

Wednesday
  • Bodyweight sissy squat
    3 × 6
  • Machine hack squat
    3 × 6
  • Lying leg curl
    3 × 6
  • Standing machine calf raise
    3 × 6

Workout 4

Thursday
  • Wide-grip bench press
    3 × 6
  • Parallel-bar dip
    3 × 6
  • Chin-up
    3 × 6
  • Wide-grip lat pulldown
    3 × 6
  • Dumbbell lateral raise
    3 × 6
  • One-arm dumbbell swing
    3 × 6

Workout 5

Friday
  • Drag Curl
    3 × 6
  • Seated dumbbell curl
    3 × 6
  • Rope triceps pressdown
    3 × 6
  • Dumbbell triceps kickback
    3 × 6
  • Reverse Wrist Curl
    3 × 6
  • Wrist curl
    3 × 6

Workout 6

Saturday
  • Bodyweight sissy squat
    3 × 6
  • Machine hack squat
    3 × 6
  • Lying leg curl
    3 × 6
  • Standing machine calf raise
    3 × 6

Workout 7

Sunday
  • Wide-grip bench press
    3 × 6
  • Parallel-bar dip
    3 × 6
  • Chin-up
    3 × 6
  • Wide-grip lat pulldown
    3 × 6
  • Dumbbell lateral raise
    3 × 6
  • One-arm dumbbell swing
    3 × 6

Where it takes you

Each activity’s target, workout by workout.

There is no changing weight or timed target to chart from these workouts.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Triceps21 + 9
  • Gluteals21
  • Latissimus dorsi18
  • Pectorals18
  • Hamstrings15
  • Biceps12 + 18
  • Brachialis12
  • Forearm flexors12
  • Quadriceps12
  • Deltoids9
  • Calf muscles6 + 6
  • Forearms42
  • Anterior deltoids30
  • Spinal erectors21
  • Scapular retractors18
  • Adductors12
  • Brachioradialis12
  • Rotator cuff9
  • Scapular stabilizers9
  • Serratus anterior9
  • Trapezius9
  • Foot muscles6

The schedule

6 workouts a week, on Mon, Tue, Wed, Thu, Fri, Sat.

WeekMonTueWedThuFriSat
1123456

Then it starts again from week 1, carrying on from the weights you reached.

How it works

The program’s own rules, as Catalyst runs them.

Train six times a week, alternating the paired exercises in rounds. Choose light enough weights to keep rests brief, with roughly fifteen-second rests as guidance rather than a fixed timer.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Barbell
  • Cable stack
  • Dumbbells
  • Flat bench
  • Hack squat machine
  • Lat pulldown machine
  • Lying leg curl machine
  • Parallel bars
  • Pull-up bar
  • Squat rack

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See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.

Find your program

Run vince gironda classic intermediate 6 day 6x6 in Catalyst

Every workout ready. Every target clear.

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