Zac Newbell
General FitnessGot it—here’s the corrected version with the 6-week structure, cleaned up and ready for TrainHeroic:
ALL IN — 6 Week Build & Sculpt Program
This is your final push heading into summer.
ALL IN: is a structured 6-week training program designed to help you build muscle, improve conditioning, and create a leaner, stronger physique through consistent, purposeful work.
Program Breakdown:
* 2 Upper Body Days
* 2 Lower Body Days
* 1 Cardio + Core Focus Day
* Light cardio warm-ups and cool-downs built into every session
* Saturday encouragement to stay active, move, and recover
This program is built for those who want structure without overcomplication. Every session has intent. Every week builds on the last.
The goal is simple: show up, stay consistent, and go all in if you really want it like you say you do.
If you commit for the full 6 weeks, you won’t just feel the difference
you’ll see it
1 sessions per week
Must use App app to view and log training
Program Training
A
Run
1 x .5 @ 4:00
B1
DB Thruster
3 x 12
B2
Walking Lunges
3 x 30
B3
Sled Push
3 x 30
C1
DB Deadlift
20, 15, 10, 8
C2
2-arm DB Clean
4 x 8
C3
DB Front Squat
4 x 8
D1
Overhead MB Throw
4 x 10
D2
Broad Jump
4 x 10
D3
Hip Thrust
4 x 10
E
Run
1 x 0.5 @ 4:00
A1
DB Front Raise
3 x 10
A2
Wide Incline Push Up
3 x 10
A3
Band Pull-Apart
3 x 20
A4
TRX Row
3 x 20
B1
Incline DB Bench Press
20, 15, 10, 8
B2
Bench Dips
3 x 12
B3
Tricep Pushdown
3 x 12
C1
DB Push Press
4 x 8
C2
Lat Pull Downs
4 x 12
C3
Cable Facepull
4 x 12
D1
Seated Cable Row
20, 15, 10
D2
Preacher Curl
3 x 12
D3
Hammer Curl
3 x 12
D4
Reverse Flys
3 x 15
E1
Plank
3 x 1:00
E2
Hollow Hold
3 x 1:00
A
Treadmill Work
1 x 25:00
B1
Roman Chair Leg Raises
3 x 20
B2
Cable Chop
3 x 12
C1
GHD Sit-Up
3 x 15
C2
Barbell Ab Rollout
3 x 15
A
Stairs
B1
Jump Rope
3 x 0:30
B2
Back Extension
15, 12, 8
B3
Hip Abduction
15, 12, 8
C1
RDL
15, 12, 10, 8
C2
Glute Bridge Hamstring Walkout
4 x 1:00
C3
Stability Ball Hamstring Curl
3 x 12
D1
Calf Raise
3 x 20
D2
Box Jump
3 x 10
D3
KB Marching Farmer's Walk
3 x 1:00
E
Walk
1 x 15:00
A
Rowing
1 x 1000
B1
TRX Row
3 x 10
B2
Inchworm Shoulder Tap
3 x 8
B3
Band Pull-Apart
C1
Barbell Upright Row
15, 12, 10, 8
C2
DB Shoulder Press
15, 12, 10, 8
C3
DB Lateral Raise
4 x 12
D1
Rear Delt Flyes
4 x 12
D2
1-Arm DB Row
4 x 12
E
Wall Walk
3 x 5
A
Run
