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6 20 Workout

High Rep Training and Low Reps for Muscle Hypertrophy

By Phil Henson

This bodybuilding technique uses two opposite reps systems - low rep sets of 6 combined with high rep training for sets of 20 reps. The idea is to use heavy weight for your sets of 6 reps to stimulate muscle hypertrophy and hardness, while the sets of 20 reps create a pump and help build blood vessels.

Rest 3 minutes between sets on the 6 rep sets - you may have to decrease the weight each set to make the 6 reps. Rest 1 to 2 minutes between sets on your 20 rep sets.

Make sure to get at least 1.5 grams of protein per pound of bodyweight per day (example - a 200 pound man needs at least 300 grams of protein per day) and at least 8 hours of sleep per night! Here is a sample program, you need to tailor the program based on your own levels of recovery:

DAY	EXERCISE	SETS	REPS
MONDAY	SMITH MACHINE SQUATS LEG EXTENSIONS LEG CURL INCLINE DUMBBELL BENCH PRESSES PEC DEK STANDING CALF RAISES	3 SETS 3 SETS 2 SETS 2 SETS 2 SETS 2 SETS 2 SETS 2 SETS 2 SETS 2 SETS 2 SETS 2 SETS	20 6 20 6 20 6 20 6 20 6 20 6
TUESDAY	BENT OVER ROWS CLOSE GRIP FRONT LAT PULLDOWN SMITH MACHINE MILITARY PRESSES INCLINE DUMBBELL BICEP CURLS CLOSE GRIP BENCH PRESS	2 SETS 2 SETS 2 SETS 2 SETS 3 SETS 3 SETS 3 SETS 3 SETS 2 SETS 2 SETS	20 6 20 6 20 6 20 6 20 6
THURSDAY	LEG PRESS HACK SQUATS STIFF LEG DEADLIFTS BENCH PRESS INCLINE DUMBBELL FLYS SEATED CALF RAISES	3 SETS 3 SETS 2 SETS 2 SETS 2 SETS 2 SETS 2 SETS 2 SETS 2 SETS 2 SETS 2 SETS 2 SETS	20 6 20 6 20 6 20 6 20 6 20 6
FRIDAY	SEATED CABLE ROWS 1 ARM DUMBBELL ROWS CABLE SIDE LATERALS CABLE OR REGULAR PREACHER CURLS TRICEP PUSHDOWNS	2 SETS 2 SETS 2 SETS 2 SETS 3 SETS 3 SETS 3 SETS 3 SETS 2 SETS 2 SETS	20 6 20 6 20 6 20 6 20 6

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