{"id":28459,"date":"2025-04-09T07:07:42","date_gmt":"2025-04-09T07:07:42","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=28459"},"modified":"2025-04-09T07:07:45","modified_gmt":"2025-04-09T07:07:45","slug":"6-x-6-workout-routine","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/6-x-6-workout-routine","title":{"rendered":"The 6 x 6 Workout Routine to Build Strength &amp; Hypertrophy"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>What is a 6 x 6 Training Program?<\/strong><\/h2>\n\n\n\n<p>The 6 x 6 strength training involves performing 6 sets of 6 reps per session.<\/p>\n\n\n\n<p>It will help you increase strength, grow muscle mass, and build a jacked body.<\/p>\n\n\n\n<p>It is great for someone looking to gain strength while growing their muscle size.<\/p>\n\n\n\n<p>It is also a time-efficient way to train more in less time than the standard 3-4 sets of 12-15 reps, making it a great approach for busy lifters.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The 6 x 6 Workout Routine for Strength &amp; Mass<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/04\/6-x-6-Workout-Routine.jpg\" alt=\"6 x 6 Workout Routine\" class=\"wp-image-28470\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/04\/6-x-6-Workout-Routine.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/04\/6-x-6-Workout-Routine-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/04\/6-x-6-Workout-Routine-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><br>This program involves performing four exercises per session, totaling 24 sets a day.<\/p>\n\n\n\n<p>I&#8217;ll share a total of 9 sessions that you can complete at your pace. For example, you can train on alternate days or follow <a href=\"https:\/\/thefitnessphantom.com\/2-days-on-1-day-off-workout-split-with-pdf\" data-type=\"post\" data-id=\"27778\" target=\"_blank\" rel=\"noreferrer noopener\">two days on one day off<\/a> approach, depending on how frequently you train.<\/p>\n\n\n\n<p><strong>Perform this quick warm-up before lifting heavy:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>World&#8217;s Greatest Stretch:<\/strong> 5 reps on each side<\/li>\n\n\n\n<li><strong>Shoulder Pass Through:<\/strong> 2 sets of 10 reps<\/li>\n\n\n\n<li><strong>Resistance Band Deadlift:<\/strong> 2 sets of 10 reps<\/li>\n\n\n\n<li><strong>Banded Pull-Apart: <\/strong>2 sets of 10 reps (slow reps with a full range of motion)<\/li>\n\n\n\n<li><strong>Reverse Lunges to Front Kick:<\/strong> 2 sets of 10 reps per leg<\/li>\n\n\n\n<li><strong>Low Lunge Arch:<\/strong> 3 sets of 15-second hold<\/li>\n\n\n\n<li>I also recommend doing the first set with lighter weight, so your muscles and joints become flexible and you get ready for heavier lifts.<\/li>\n<\/ul>\n\n\n\n<p>Let&#8217;s uncover the simple but effective 6 x 6 strength workout plan.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Training Day 1 &#8211; Lower Body &amp; Push Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets x Reps<\/th><th>Rest<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-quad-exercises-for-growth#2_Barbell_Back_Squat\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-quad-exercises-for-growth#2_Barbell_Back_Squat\" rel=\"noreferrer noopener\">Back Squats<\/a><\/td><td>6 x 6<\/td><td>3-4 minutes<\/td><td>Quads &amp; Glutes<\/td><\/tr><tr><td>Leg Press<\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Quads<\/td><\/tr><tr><td>Flat Bench Press<\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Chest<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/overhead-press\" target=\"_blank\" data-type=\"post\" data-id=\"2142\" rel=\"noreferrer noopener\">Overhead Press<\/a><\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Shoulders<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Training<\/strong> <strong>Day 2 &#8211; Lower Body &amp; Pull Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets x Reps<\/th><th>Rest<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>6 x 6<\/td><td>3-4 minutes<\/td><td>Back<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-lats#2_Barbell_Bent-over_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Bent-over Row<\/a><\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Back<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">DB Romanian Deadlift<\/a><\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Hamstrings<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-leg-exercises#9_Barbell_Hip_Thrust\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-leg-exercises#9_Barbell_Hip_Thrust\" rel=\"noreferrer noopener\">Hip Thrust<\/a><\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Glutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Training<\/strong> <strong>Day 3 &#8211; Full Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets x Reps<\/th><th>Rest<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-triceps#1_Close_Grip_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Close Grip Bench Press<\/a><\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Triceps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises#1_Standing_Barbell_Biceps_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Biceps Curls<\/a><\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Biceps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-shoulder-exercises#9_Front_Barbell_Shrug\" target=\"_blank\" rel=\"noreferrer noopener\">Shoulder Shrugs<\/a><\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Trapezius<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/smith-machine-leg-workout-routine-with-pdf#7_Smith_Machine_Lunges\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/smith-machine-leg-workout-routine-with-pdf#7_Smith_Machine_Lunges\" rel=\"noreferrer noopener\">Smith Reverse Lunges<\/a><\/td><td>6 x 6\/leg<\/td><td>1-2 mins\/leg<\/td><td>Lower Body<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Training Day 4 &#8211; Lower Body &amp; Push Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets x Reps<\/th><th>Rest<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Incline DB Bench Press<\/td><td>6 x 6<\/td><td>3-4 minutes<\/td><td>Chest<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-hiit-workouts-and-routine#4_Barbell_Push_Press\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-weight-loss#5_Barbell_Push_Press\" rel=\"noreferrer noopener\">Push Press<\/a><\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Shoulders<\/td><\/tr><tr><td>Bar Dips (weighted if possible)<\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Upper Body<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calf-raises-exercises-and-benefits\" target=\"_blank\" data-type=\"post\" data-id=\"1367\" rel=\"noreferrer noopener\">Calf Raises<\/a><\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Calves<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Training<\/strong> <strong>Day 5 &#8211; Lower Body &amp; Pull Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets x Reps<\/th><th>Rest<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/SqQxuEpXnF4\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/SqQxuEpXnF4\" rel=\"noreferrer noopener\">Lat Pulldown (Prone Grip)<\/a><\/td><td>6 x 6<\/td><td>3-4 minutes<\/td><td>Back<\/td><\/tr><tr><td>Close Grip T-bar Row<\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Back<\/td><\/tr><tr><td>Leg Curls<\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Hamstrings<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/glute-and-hamstring-workout#7_Cable_Pull_Through\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/glute-and-hamstring-workout#7_Cable_Pull_Through\" rel=\"noreferrer noopener\">Cable Pull Through<\/a><\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Glutes &amp; Hams<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Training<\/strong> <strong>Day 6 &#8211; Full Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets x Reps<\/th><th>Rest<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/weighted-push-ups#3_Standard_Weighted_Pushup\" target=\"_blank\" data-type=\"post\" data-id=\"4285\" rel=\"noreferrer noopener\">Weighted Push-ups<\/a><\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Chest &amp; Triceps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-shoulder-exercises#6_Barbell_Upright_Row\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-shoulder-exercises#6_Barbell_Upright_Row\">Upright Rows<\/a><\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Shoulders<\/td><\/tr><tr><td>Barbell Step-ups<\/td><td>6 x 6\/leg<\/td><td>2-3 minutes<\/td><td>Lower Body<\/td><\/tr><tr><td>Reverse Barbell Curls<\/td><td>6 x 6<\/td><td>1-2 mins\/leg<\/td><td>Biceps &amp; Forearms<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Training Day 7 &#8211; Lower Body &amp; Push Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets x Reps<\/th><th>Rest<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Single-arm Landmine Press<\/td><td>6 x 6<\/td><td>1-2 minutes<\/td><td>Shoulder<\/td><\/tr><tr><td>High to Low Cable Fly<\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Chest<\/td><\/tr><tr><td>Bar Dips (weighted if possible)<\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Upper Body<\/td><\/tr><tr><td>Hack Squats<\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Legs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Training<\/strong> <strong>Day 8 &#8211; Lower Body &amp; Pull Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets x Reps<\/th><th>Rest<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Deadlift<\/td><td>6 x 6<\/td><td>3-4 minutes<\/td><td>Full Body<\/td><\/tr><tr><td>Neutral Grip Pulldown<\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Back<\/td><\/tr><tr><td>Single-arm DB Row<\/td><td>6 x 6\/side<\/td><td>1-2 mins\/side<\/td><td>Back<\/td><\/tr><tr><td>Leg Extensions<\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Quadriceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Training<\/strong> <strong>Day 9 &#8211; Full Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets x Reps<\/th><th>Rest<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Weighted Push-ups<\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Chest &amp; Tris<\/td><\/tr><tr><td>Upright Rows<\/td><td>6 x 6<\/td><td>2-3 minutes<\/td><td>Shoulders<\/td><\/tr><tr><td>Barbell Step-ups<\/td><td>6 x 6\/leg<\/td><td>2-3 minutes<\/td><td>Lower Body<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/forearm-barbell-exercises#2_Barbell_Wrist_Curl_Flexion\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Wrist Curl<\/a><\/td><td>6 x 6<\/td><td>1-2 mins\/leg<\/td><td>Forearms<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1744115189345\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>What is a 6 sets of 6 reps workout plan?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>It\u2019s a training protocol where you perform 6 sets of 6 repetitions for a given exercise, typically with a moderate to heavy weight. It\u2019s designed to balance strength and hypertrophy (muscle growth) by combining volume (reps and sets) with intensity (weight).<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1744115209924\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>What are the benefits of 6&#215;6?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>It is great for overall fitness development. For example, <br \/><strong>Strength Gains: <\/strong>The moderate rep range with heavier loads targets fast-twitch muscle fibers.<br \/><strong>Muscle Growth: <\/strong>The higher volume stimulates hypertrophy.<br \/><strong>Efficiency:<\/strong> It\u2019s a straightforward approach, often requiring fewer exercises per session.<br \/><strong>Endurance: <\/strong>Builds muscular endurance alongside strength.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1744126707318\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>How much weight should you use?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Choose a weight about 60-70% of your one-rep max (1RM). You should be able to complete all 6 reps with good form, but the last 1-2 reps of each set should feel challenging. Adjust based on your experience and goals.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1744126788276\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>How long should you rest between sets?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Rest 90 seconds to 2 minutes for hypertrophy-focused goals or 2-4 minutes if prioritizing strength. Shorter rests increase metabolic stress, while longer rests allow better recovery for heavier lifts.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1744127077089\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>What exercises work best with 6&#215;6?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Compound lifts, such as squats, deadlifts, bench press, overhead press, pull-ups, weighted dips, and barbell rows are ideal because they recruit multiple muscle groups simultaneously.<\/p>\n<p>Isolation exercises (single-joint exercises) like biceps curls, triceps extensions, leg curls, and lateral raises can also work but may require lighter weights to avoid burnout.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1744127955678\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>How often should you do a 6&#215;6 workout?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Train at your selected pace. You can lift on alternate days or follow a 2-day on 1-day off approach, depending on how frequently you train.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1744128212202\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Is 6&#215;6 suitable for beginners?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>It can be, but beginners might find it intense. Start with lighter weights and fewer sets (e.g., 3 x 6) to master form before progressing to 6 x 6. I suggest consulting with a trainer if you\u2019re new.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1744128277897\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Can you use 6&#215;6 for fat loss?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Yes, paired with a calorie deficit. It burns calories and preserves muscle mass, but diet is the key driver for fat loss. Add cardio or higher reps if fat loss is the primary goal.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1744128317863\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>How to progress with 6&#215;6?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Add 2.5-5 lbs when all 6 sets feel manageable or shorten rest periods slightly. Track progress weekly.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1744128384143\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Are there risks with 6&#215;6?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Overtraining or injury can occur if weights are too heavy, compromising form, recovery (sleep, nutrition) is neglected or you don\u2019t warm up properly. Scale back if you feel joint pain or excessive fatigue.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1744128580497\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Does 6&#215;6 work for women as well as men?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Absolutely. Training principles are gender-neutral. Women might start with lighter weights relative to strength, but the benefits (strength, muscle tone) apply equally. Adjust based on individual goals.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1744128596869\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>What if I can\u2019t complete all 6 sets of 6 reps?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Lower the load and aim for full sets next time or take a 10-20 second breather mid-set to finish reps.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The 6 x 6 Strength Training Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-c2ab4e66-c97d-40fa-b641-05aba792bc8c\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/04\/6-Sets-of-6-Reps-Workout-Plan.pdf\">6 Sets of 6 Reps Workout Plan<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/04\/6-Sets-of-6-Reps-Workout-Plan.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-c2ab4e66-c97d-40fa-b641-05aba792bc8c\" download>Download<\/a><\/div>\n\n\n\n<p><br>Save this routine and follow this program for at least 12 weeks or 36 sessions to see some noticeable changes.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What is a 6 x 6 Training Program? The 6 x 6 strength training involves performing 6 sets of 6 reps per session. It will help you increase strength, grow muscle mass, and build a jacked body. It is great for someone looking to gain strength while growing their muscle size. It is also a &#8230; <a title=\"The 6 x 6 Workout Routine to Build Strength &amp; Hypertrophy\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/6-x-6-workout-routine\" aria-label=\"Read more about The 6 x 6 Workout Routine to Build Strength &amp; Hypertrophy\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":28469,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[374,503,381],"class_list":["post-28459","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","tag-muscle-building","tag-strength-training","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28459","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=28459"}],"version-history":[{"count":9,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28459\/revisions"}],"predecessor-version":[{"id":28471,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28459\/revisions\/28471"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/28469"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=28459"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=28459"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=28459"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}