# 6-Week Training Program For The New Year - The Final Week **By Team 5%** · 2023-02-20 How’s the new routine going? We’ve done a lot to make this a progressively harder routine, and we haven’t stopped in Week 6. By now, if you’ve put 100% into it, you should be well on your way to getting where you want to be. Part 6 continues the journey. Ready to hit it? ### Workout Plan - Phase 3 - (Week 6) - 80% 1RM  - **Cardio** - 45 minutes ### Day 1: Legs #### Dynamic Warm-Up Jump Rope x 20 Jumping Jacks x 20 Bodyweight Squats x 15 Bent Torso Twists x 10 Shoulder Circles x 10 Cardio (your choice) 45 minutes #### Superset #1 Leg Press (Feel free to do squats) Leg Curls 20% Of Your Working Weight x 15 reps 40% Of Your Working Weight x 10 reps **Supersets:** 5 x 8-10 reps each exercise - rest-pause on last superset We’ve added a set, and you’ll see that’s true throughout the routine #### Superset #2 Standing Calf Raises Seated Calf Raises **Supersets:** 4 x 25 reps each exercise #### Superset #3 Crunch Reverse Crunch **Supersets:** 4 x 8-10 reps each exercise ### Day 2: Rest/Cardio 30 minutes ### Day 3: Chest, Shoulders, Triceps (Push), Abs #### Dynamic Warm-Up Jump Rope x 20 Jumping Jacks x 20 Bodyweight Squats x 15 Bent Torso Twists x 10 Shoulder Circles x 10 Cardio (your choice) 45 minutes #### Superset #1 Bench Press (or Chest Press Machine) Incline Dumbbell Flyes 20% Of Your Working Weight x 15 reps 40% Of Your Working Weight x 10 reps **Supersets:** 5 x 8-10 reps - rest-pause on last superset #### Superset #2 Overhead Press Side Laterals **Supersets:** 4 x 8-10 reps - rest-pause on last superset #### Superset #3 Wide-Grip Upright Rows Rear Lateral **Supersets:** 4 x 8-10 reps each exercise #### Superset #4 Close Grip Bench Press Pressdowns **Supersets:** 3 x 8-10 reps each exercise - rest pause on last superset #### Superset #5 Hanging Leg Raises Side to Side Crunch **Supersets:** 5 x 20 reps each exercise ### Day 4: Rest, Cardio ### Day 5: Back, Biceps, (Pull), Abs #### Dynamic Warm-Up Jump Rope x 20 Jumping Jacks x 20 Bodyweight Squats x 15 Bent Torso Twists x 10 Shoulder Circles x 10 Cardio (your choice) 45 minutes #### Superset #1 Bent Row Pull-Ups (If these are a problem, perform Lat Pulldowns with a different handle than you’ll use in Superset #2. For example, if you plan to use a regular angled lat bar, use a parallel grip lat bar or V-handle here) 20% Of Your Working Weight x 15 reps 40% Of Your Working Weight x 10 reps **Supersets:** 4 x 8-10 reps - rest-pause on last superset #### Superset #2 (Technically a tri-set) Seated Cable Rows Lat Pulldowns Shrugs **Tri-sets:** 3 x 8-10 reps #### Superset #3 (Technically a tri-set) Standing Alternate Dumbbell Curls EZ Cable Curls Preacher Curls **Tri-sets:** 3 x 8-10 reps #### Superset #4 Wrist Curls Reverse Curls **Supersets:** 3 x 8-10 reps #### Superset #5 Ab Wheel Side to Side Ab Wheel **Supersets:** 5 x 15 reps ### Day 6: Rest ### Performance Notes You should fail on the last rep. If you can do more reps, add weight until you can’t. As far as rep performance, use the following tempo: 2-0-4. That’s 2 seconds up, no pausing at the top, and a slow 4 seconds down. On the last rep of an exercise, hold the fully stretched position for an 18-count. Do this technique on the last superset (or tri-set) on rest-pause sets before you begin your rest-pause supersets. There’s a lot of work here, but by this time, you should be able to handle it. Still, the beauty of this routine is that it’s adjustable to your experience level. As noted in the earlier routines, if this is too much work, drop a superset across the board. Once you’ve completed the full 6 weeks, take an extra day or 2 off. Follow that with a deload week of supersets using 70% 1RM and no rest-pause. At this point, the 3-Day Push/Pull/Legs Split is a template you can use going forward. If fat loss is the goal, supersets are the way to go. On the other hand, if muscle mass is your goal, now is the time to switch to straight sets. Continue to use compound exercises and add weight every other week. You can also continue to use the rest-pause technique. The 3-Day Split is a flexible program you can adjust to any lifestyle/scheduling demands. Your workout days do not have to be carved in stone, that’s the beauty of the program. You have 4 off days to work with when scheduling becomes a problem.  ## Nutritional Guidelines As we have been establishing for the last few weeks, consistency is the key. Continue to follow the guidelines you have been using. If fat loss is the goal, and you’re struggling, don’t drop calories. Instead, be more active. This does not mean more cardio, it means more general activity. Get up and move as much as you can. If muscle mass is your goal, consistency is what it’s all about. Eating enough quality food should become a routine you stick to every single day. Remember, it’s a lifestyle. ## 5% Supplement Suggestions Here as well, as we have been pointing out, consistency is the key to your 5% supplement program. Taking your 5% Nutrition supplements are critical to your success. It’s a lifestyle, and that includes training, nutrition, as well as your 5% supplement arsenal.  Finally, take advantage of the Build Your Own Stack option! ## Recap Whew! This routine has grown over our 6 weeks. We went from a simple, basic full body to an intense, work brutally hard 3-Day split with supersets, tri-sets, and rest-pause. As with any routine, you’ll get out what you put into it. This routine was designed to make you work hard, to push through to your goals. Going forward, the goal is to keep making progress. So grab your 5% supplements, hit the gym, and do Whatever It Takes! --- > Source: [5% Nutrition](https://5percentnutrition.com/blogs/articles/6-week-training-program-for-the-new-year-the-final-week)