Week 6
Day 6
training
Define — Upper Sculpt + Core
Tone & Tighten — 6-Week Total-Body Sculpt · 6-week program · 7 exercises
Exercises
Kettlebell Swing
4 sets
15 reps
60s rest
kettlebell
Open with full-body power. Hip hinge pop, glutes at the top. Conditioning finish coming.
Push-Up
3 sets
AMRAP reps
60s rest
calisthenics
Beat your count from Phase 2. 3-second descent, full lockout. Stop before form breaks.
Incline Bench Press
3 sets
8 reps
90s rest
weights
Heaviest of the program. Upper chest under load — the visible shape you came for.
Dumbbell Lateral Raise
3 sets
15 reps
45s rest
weights
Higher reps for the burn. Slow the negative to a 3-second count.
Pallof Press
3 sets
10 each side reps
45s rest
weights
Heavy cable. Anti-rotation at full strength.
Vacuum Hold
3 sets
30s reps
30s rest
calisthenics
30 seconds. Build to 45s by week 6. Closing waist work for the program.
Dead Bug
3 sets
10 each side reps
30s rest
calisthenics
4-second descent. Close every upper body day with this.
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