💥 Ready to Train Like a Beast? Here's What Your Week Looks Like With Ross as Your Coach 💪

🔥 Day 1: PUSH POWER
Chest. Shoulders. Triceps.
Unleash your upper body strength and sculpt that superhero frame.

💪 Day 2: PULL STRENGTH
Back. Biceps.
Grow that V-taper and build arms that pop.

😴 Day 3: REST & RECOVERY
No gains without recovery. Recharge. Refuel. Rebuild.

🦵 Day 4: LEG DOMINATION
Quads, Hamstrings, Glutes.
Crush your lower body and walk like a warrior.

🧱 Day 5: UPPER BODY & CORE ATTACK
Finish strong. Define every muscle. Strengthen your core like a machine.

🥗 And the Fuel?
You get a custom meal plan built around your lean muscle gain goals — because training without proper nutrition is like running a race on empty.

💪 Day 1: Push Day Workout – Chest, Shoulders & Triceps (Ross Dickerson-Style Training)

🚀 Why Push Day Is the Foundation of Your Upper Body Gains

Push Day targets three of your most visible upper body muscle groups: chest, shoulders, and triceps. These muscles work together in almost every pushing movement — from bench presses to shoulder raises — and building them creates that broad, powerful, V-shaped upper body that commands attention.

With Ross Dickerson’s system, Day 1 isn’t just a bunch of random workouts — it’s a strategic, synergistic training day designed to activate maximum muscle fibers, deliver progressive overload, and sculpt a powerful upper body.

🔥 Push Day Muscle Targets:

Chest – Builds the front torso and defines your physique.
Shoulders (Deltoids) – Adds width, posture, and balance.
Triceps – Creates arm thickness and supports all pressing movements.

🏋️‍♂️ Push Day Workout Plan (Sample Structure)

1. Barbell Bench Press (Flat or Incline)

Target: Chest (Major), Triceps, Front Delts
How to:
1. Lie flat on a bench, grip bar slightly wider than shoulder-width.
2. Lower the bar under control to mid-chest.
3. Push upward without locking elbows completely.
Common Mistakes:
❌ Bouncing the bar off the chest
❌ Over-arching the back
❌ Too wide or too narrow grip

2. Dumbbell Shoulder Press

Target: Shoulders (Deltoids), Triceps
How to:
1. Sit on a bench with back support.
2. Start with dumbbells at shoulder level, palms forward.
3. Press straight up until arms are extended. Lower slowly.
Common Mistakes:
❌ Flaring elbows too far out
❌ Using momentum instead of control
❌ Arching the back excessively

3. Incline Dumbbell Press

Target: Upper Chest, Front Delts, Triceps
How to:
1. Set bench to 30–45°.
2. Start dumbbells over your chest with arms extended.
3. Lower until elbows are at 90°, then push up.
Common Mistakes:
❌ Going too heavy and losing form
❌ Pressing straight up (instead of slightly inward)
❌ Rushing through reps

4. Lateral Raises

Target: Side Delts (Shoulders)
How to:
1. Hold light dumbbells at sides, palms facing in.
2. Raise arms to shoulder height, keeping slight elbow bend.
3. Lower under control.
Common Mistakes:
❌ Swinging the body
❌ Lifting too high (above shoulders)
❌ Using too much weight, losing isolation

5. Chest Dips (or Machine Dips)

Target: Lower Chest, Triceps, Shoulders
How to:
1. Grip dip bars, lean forward slightly.
2. Lower body under control, keeping elbows flared.
3. Push up until arms are extended.
Common Mistakes:
❌ Staying too upright (targets triceps more than chest)
❌ Not going low enough for a full stretch
❌ Locking elbows at top

6. Overhead Triceps Extension (Dumbbell or Cable)

Target: Triceps (Long Head)
How to:
1. Hold a dumbbell/cable handle with both hands overhead.
2. Keep elbows close to head, lower weight behind head.
3. Extend arms fully, then repeat.
Common Mistakes:
❌ Letting elbows flare out
❌ Using momentum
❌ Not going deep enough for a stretch

7. Triceps Pushdown (Cable Machine)

Target: Triceps (Lateral and Medial Heads)
How to:
1. Stand facing cable with a straight bar or rope.
2. Keep elbows tucked in, push down until arms are fully extended.
3. Return slowly.
Common Mistakes:
❌ Using shoulders to push
❌ Letting elbows drift forward
❌ Partial range of motion

🎯 Purpose of Each Movement

Workout	Purpose
Barbell Bench	Mass-building for chest & strength
Dumbbell Shoulder Press	Deltoid development & stability
Incline Press	Upper chest shaping
Lateral Raises	Width and roundness of shoulders
Dips	Lower chest and triceps
Overhead Extension	Triceps thickness and length
Pushdowns	Triceps definition and separation

⚠️ Top Mistakes Beginners Make on Push Day

Training chest too much, skipping shoulders or triceps
Using ego-lifting weights instead of proper form
Neglecting rest time between sets (should be 60–90 sec)
Skipping warm-up and mobility drills
Doing the same exercises every week with no variation

✅ Pro Tips to Maximize Push Day Gains

Warm up with 5–10 mins cardio + shoulder mobility
Use progressive overload: track weight & reps weekly
Focus on controlled form, not just heavy lifting
Finish with a triceps burnout set for that final pump
Fuel up with protein and carbs post-workout

🍽️ Nutrition Tip for Push Day

Push Day demands energy and recovery.
Ross recommends a post-workout meal like:

Grilled chicken + jasmine rice + avocado
Whey protein shake + banana + oats

This helps refuel glycogen, repair muscle fibers, and build lean mass.

🏋️‍♂️ Day 2: Pull Day Workout – Back & Biceps (Ross Dickerson’s System-Based Plan)

💥 Why Pull Day Is Critical for a Balanced, Powerful Physique

Day 2 of Ross Dickerson’s training system targets your back and biceps, the key muscle groups responsible for pulling strength, posture, and that wide, V-tapered aesthetic. These muscles work together in pulling movements like rows, pull-ups, and curls — essential for a sculpted upper body.

Ross doesn’t just throw in a few reps and call it a day. His Pull Day system is structured to maximize muscle engagement, build functional strength, and create well-defined arms and a chiseled back.

🎯 What Muscles Does Pull Day Train?

Lats (Latissimus Dorsi) – Builds width and back thickness
Traps & Rhomboids – Improve posture, upper back strength
Erector Spinae – Strengthens the spine and core
Biceps (Long and Short Head) – Arm mass and curling power
Forearms – Grip strength and arm fullness

🔥 Pull Day Workout Plan (Sample Split)

1. Deadlifts

Target: Whole posterior chain – lower back, glutes, traps, forearms
How to:
1. Stand hip-width apart with a loaded barbell.
2. Grip the bar outside your legs, hinge at hips, and pull the bar up while keeping a flat back.
3. Lockout at the top, then lower under control.
Common Mistakes:
❌ Rounding the back
❌ Jerking the weight off the ground
❌ Not engaging the core

2. Pull-Ups or Lat Pulldowns

Target: Lats, Biceps
How to:
1. Grip the bar slightly wider than shoulder-width.
2. Pull your chest to the bar, squeezing your lats.
3. Lower slowly under control.
Common Mistakes:
❌ Swinging or using momentum
❌ Partial reps
❌ Not engaging the lats (too much arm pulling)

3. Barbell Bent-Over Rows

Target: Lats, Traps, Rhomboids
How to:
1. Bend at hips, back flat, bar hanging below knees.
2. Pull bar to your belly button, elbows tight.
3. Lower under control.
Common Mistakes:
❌ Upright torso (turns into shrug)
❌ Rushing reps
❌ Not using full range of motion

4. Seated Cable Rows

Target: Mid-back, Lats, Rhomboids
How to:
1. Sit with feet planted, knees bent, and back straight.
2. Pull cable handle to your waist.
3. Squeeze shoulder blades, then release slowly.
Common Mistakes:
❌ Leaning too far forward/backward
❌ Shrugging shoulders
❌ Not fully extending arms

5. EZ Bar Curl or Dumbbell Bicep Curl

Target: Biceps (long & short head)
How to:
1. Keep elbows close to torso.
2. Curl weight up with palms facing up.
3. Lower slowly for eccentric stretch.
Common Mistakes:
❌ Swinging the body
❌ Letting elbows drift
❌ Dropping the weight quickly

6. Concentration Curls

Target: Peak of the Biceps
How to:
1. Sit down, arm resting on thigh.
2. Curl dumbbell slowly, squeeze at the top.
3. Lower under control.
Common Mistakes:
❌ Using shoulder or back
❌ Rushing the movement
❌ Not fully stretching at the bottom

7. Face Pulls (Cable or Bands)

Target: Rear Delts, Traps, Upper Back
How to:
1. Pull rope towards your face, elbows high.
2. Squeeze scapula together.
3. Control the return.
Common Mistakes:
❌ Using too much weight
❌ Dropping elbows
❌ Not engaging rear delts

✅ Purpose of Each Movement

Exercise	Focus
Deadlifts	Total back strength & thickness
Pull-Ups	V-taper and lat width
Barbell Rows	Mid-back density
Cable Rows	Isolation & control
EZ Bar Curl	Bicep size and shape
Concentration Curl	Peak and precision
Face Pulls	Posture & rear delt support

⚠️ Common Mistakes on Pull Day

Neglecting form for heavier weight
Letting momentum take over curls
Focusing only on biceps, ignoring the back
Skipping deadlifts due to fatigue or fear
Rushing rest periods — not allowing full recovery

💡 Tips to Maximize Your Pull Day Gains

Warm up with lat activation drills + light deadlifts
Use straps if your grip gives out early
Focus on mind-muscle connection during curls and rows
Keep rest between heavy sets at 90–120 seconds
End with a burnout set or drop set curls

🥗 Nutrition Tip for Pull Day

Back training burns serious calories — especially with compound lifts like deadlifts. Make sure to eat a high-protein + complex carb meal post-workout:

Beef stir-fry with rice and veggies
Salmon with sweet potato and broccoli
Add a whey shake with creatine for enhanced recovery

🔥 Final Words: Build the Back & Biceps That Turn Heads

Ross Dickerson’s Pull Day isn't just for gains — it’s for symmetry, function, and visual impact. A thick back and peaked biceps create a dominant upper body and balance out your physique from all angles.

With his expert system, you're not just training harder — you're training smarter.

💤 Day 3: Rest & Recovery – The Most Underrated Part of Ross Dickerson’s Workout System

🧠 Why Rest Isn’t Lazy — It’s Smart, Strategic, and Essential

Muscles aren't built in the gym—they're built during rest.
Day 3 in Ross Dickerson’s training system is all about recovery. While many beginners fear taking a day off, advanced lifters know this is when real growth happens.

After intense Push and Pull days, your muscles are inflamed, torn (microtears), and in dire need of nutrients, sleep, and time. Without rest, your body stays in breakdown mode—you stall progress, invite injury, and burn out fast.

Ross incorporates active recovery, muscle therapy, and nutrition on Rest Day to keep the body primed and ready for the next explosive workout.

🧠 What Happens During Recovery?

Muscle repair (satellite cells fuse and grow fibers)
CNS reset (nervous system recovers from heavy lifts)
Inflammation decreases
Hormone balance is restored (growth hormone, testosterone, cortisol)
Mental reset and motivation rebuild

🧘‍♂️ What to Do on Rest & Recovery Day

1. Mobility Work / Stretching

Focus on dynamic stretches in the morning, static stretches at night.
Target sore areas (chest, back, shoulders).
Improves flexibility and blood flow to help muscle repair.

2. Foam Rolling / Myofascial Release

Use a foam roller or massage ball to break up knots.
Enhances circulation and reduces DOMS (Delayed Onset Muscle Soreness).

3. Light Activity (Active Recovery)

Go for a 30-minute walk, light cycling, or a casual swim.
Keeps your metabolism active without straining recovery.

4. Breathing or Meditation

Try box breathing or mindfulness for 10 minutes.
Helps reduce stress hormones like cortisol, which block muscle growth.

🥗 Rest Day Nutrition: Fuel Your Recovery

Ross emphasizes that recovery is 50% training, 50% eating right.
Your muscles need:

Protein (20–30g every few hours)
Anti-inflammatory foods (omega-3s, berries, leafy greens)
Plenty of water (hydration boosts recovery enzymes)

Sample Rest Day Meal:

🐟 Grilled salmon
🥔 Sweet potato
🥬 Steamed spinach with olive oil
🍓 Greek yogurt with berries and honey
💧 3+ liters of water throughout the day

⚠️ Common Rest Day Mistakes

Skipping food because it's a "non-workout" day
Laying completely inactive — your body needs light movement
Ignoring sleep quality — 7–9 hours is essential
Overstimulating with junk food or energy drinks
Going back to train because you feel “bored”

🔁 How Ross Uses Rest Day for Long-Term Gains

Ross Dickerson doesn’t treat rest as a break — he treats it as a performance enhancer. His rest days include:

Morning mobility
Hydration goals
Foam rolling
Tracking recovery markers (like soreness, mood, and sleep)

This intentional recovery allows him to:

Train harder the next day (Leg Day)
Prevent overuse injuries
Build consistent results for years

🧠 Mental Benefits of Recovery

Rest days also restore mental focus and motivation.
You'll feel excited to train again, rather than dragging yourself to the gym.
Mental recovery prevents burnout, overtraining syndrome, and depression-like fatigue.

🦵 Day 4: Leg Day – Build Power, Size & Athletic Strength Like Ross Dickerson

💥 Why Leg Day Is the Backbone of Your Physique

Leg Day isn’t just about squats and soreness. It’s about building the foundation of your body. Strong legs support your overall strength, balance, posture, speed, and even upper body lifts. Ross Dickerson knows this — that’s why Leg Day is treated with maximum intensity and smart structure in his training system.

If you skip legs, you're not just skipping a day… you're skipping the growth hormone boost, real athleticism, and a complete physique.

🚨 The Muscles Worked on Leg Day

Quadriceps – Front thigh, knee extension, shape
Hamstrings – Back thigh, hip extension, explosive movement
Glutes – Hip power, posture, and booty gains
Calves – Ankle strength, foot stability
Core – Stabilizes heavy lifts like squats and deadlifts

🏋️‍♂️ Ross Dickerson’s Leg Day Workout Plan

1. Barbell Back Squat

Target: Quads, Glutes, Core, Hamstrings
How to:
Place bar on upper traps, feet shoulder-width.
Squat down until hips are below knees.
Drive through heels to return.
Common Mistakes:
❌ Rounding lower back
❌ Letting knees cave inward
❌ Not going low enough for depth

2. Romanian Deadlift (RDL)

Target: Hamstrings, Glutes, Lower Back

How to:

Hold barbell or dumbbells in front.
Hinge at the hips with a straight back, lower until you feel hamstring stretch.
Stand tall by driving hips forward.
Common Mistakes:
❌ Bending the knees too much
❌ Rounding the spine
❌ Going too fast — this needs control

3. Walking Lunges

Target: Glutes, Quads, Core

How to:

Hold dumbbells at sides.
Step forward, drop the back knee close to the ground.
Push off the front foot and step into the next lunge.
Common Mistakes:
❌ Knee over toes
❌ Leaning torso forward
❌ Not keeping core tight

4. Leg Press Machine

Target: Quads, Hamstrings, Glutes

How to:

Sit down with feet hip-width on the platform.
Lower the platform until knees are 90°.
Press back up without locking knees.
Common Mistakes:
❌ Feet too high or low
❌ Locking out the knees
❌ Lifting the lower back off the seat

5. Lying or Seated Leg Curl

Target: Hamstrings

How to:

Lie down or sit, feet under the roller pad.
Curl the pad towards your glutes.
Lower slowly to stretch the hamstrings.

Common Mistakes:
❌ Swinging the weight
❌ Half-reps
❌ Rushing the eccentric phase

6. Standing or Seated Calf Raises

Target: Gastrocnemius & Soleus (calf muscles)

How to:

Raise heels off the ground, squeezing calves.
Pause at the top.
Lower heels slowly for a full stretch.
Common Mistakes:
❌ Bouncing reps
❌ Short range of motion
❌ Not pausing at the top

🎯 Purpose of Each Leg Exercise

Exercise Focus
Back Squats Overall leg size, power, and core
RDLs Hamstring and glute development
Walking Lunges Balance, coordination, glute focus
Leg Press Quad overload with safety
Leg Curls Hamstring isolation
Calf Raises Lower leg thickness and definition

Exercise	Focus
Back Squats	Overall leg size, power, and core
RDLs	Hamstring and glute development
Walking Lunges	Balance, coordination, glute focus
Leg Press	Quad overload with safety
Leg Curls	Hamstring isolation
Calf Raises	Lower leg thickness and definition

⚠️ Common Leg Day Mistakes

Skipping warm-ups and mobility drills
Not going deep enough in squats or presses
Using too much weight, sacrificing form
Neglecting hamstrings and calves
Rushing reps for ego lifting
Avoiding lunges because they’re “hard”

💡 Tips to Maximize Leg Day

Warm up with dynamic stretches + 2 light squat sets
Focus on mind-muscle connection, especially during lunges and curls
Use slow eccentrics (3–4 sec down) for more tension
Finish with drop sets or supersets to burn out legs
Stay consistent — legs respond to pain AND patience

🥗 Nutrition for Leg Day Recovery

Leg Day burns more calories than any other workout. To support muscle recovery and growth, you need:

High-protein intake (chicken, beef, eggs, whey)
Moderate-to-high carbs (rice, sweet potatoes, oats)
Healthy fats (avocado, nuts, olive oil)
Hydration (3–4 liters water)

Post-Workout Meal Idea:

Grilled steak
Basmati rice
Steamed broccoli
1 scoop whey isolate + banana smoothie

Ross Dickerson’s Leg Day isn’t about crushing your legs just for soreness — it’s about building functional strength, a complete physique, and unlocking real muscle growth.

💪 Day 5: Upper Body & Core Focus – Sculpt, Strengthen, and Finish the Week Strong

🧱 Why Day 5 Matters

After hitting Push, Pull, Legs, and Recovery, it’s time to refine the details and carve definition. Day 5 in Ross Dickerson’s training system isn’t about maxing out — it’s about precision, control, and sculpting the muscles that give your upper body a sharp, aesthetic finish.

This session targets secondary upper body muscles that often get overlooked — while also building a strong, functional core. Ross uses this day to refine weak points, enhance symmetry, and lock in that shredded look.

🎯 What Muscles Are Targeted?

Upper Chest – Sculpt and fill out the clavicle area
Rear Delts – Balance shoulder development
Traps & Rhomboids – Upper back thickness
Biceps & Triceps – Peak and arm detail
Obliques & Rectus Abdominis – Visible core and twisting strength
Transverse Abdominis – Deep core, stabilizer muscle

🔥 Day 5 Workout Plan (Ross-Style Focus Training)

1. Incline Dumbbell Press

Target: Upper Chest, Shoulders
How to:
1. Set bench to 30–45°.
2. Press dumbbells up from shoulder level.
3. Control the descent.
Mistakes:
❌ Too steep incline (hits shoulders more)
❌ Rushing reps
❌ Locking out too hard

2. Face Pulls

Target: Rear Delts, Traps
How to:

Use rope at upper chest level on cable.
Pull to face, elbows high and wide.
Squeeze shoulder blades.

Mistakes:
❌ Letting elbows drop
❌ Going too heavy
❌ Pulling too low (hits lats instead)

3. EZ Bar Curls (Strict Form)

Target: Biceps Peak
How to:
1. Keep elbows tight to body.
2. Curl with full range, control both directions.
Mistakes:
❌ Swinging body
❌ Half reps
❌ Elbow flare

4. Triceps Rope Pushdowns

Target: Triceps (lateral & long head)
How to:
1. Elbows pinned at sides.
2. Push rope down and split at bottom.
3. Slow negative return.
Mistakes:
❌ Letting elbows move forward
❌ Using shoulders to push
❌ Shortening range

5. Hanging Leg Raises

Target: Lower Abs
How to:
1. Hang from bar, legs straight.
2. Raise to 90° or above.
3. Lower slowly.
Mistakes:
❌ Swinging legs
❌ Not engaging abs
❌ Bending knees too much

6. Cable Woodchoppers (Low to High)

Target: Obliques, Core Rotation
How to:
1. Set cable low, pull diagonally across your body.
2. Twist through core, not arms.
Mistakes:
❌ Using arms too much
❌ Jerking motion
❌ No core rotation

7. Plank Hold or Weighted Plank

Target: Transverse Abs, Core Endurance
How to:

Elbows under shoulders, body flat.
Hold 60–90 seconds or add weight plate.

-------------------
🏋️‍♂️ Sample Day 6 Workout: Weak Point Training Split

🔹 Circuit A: Shoulders & Calves
1. Dumbbell Lateral Raise – 4 sets of 15
2. Rear Delt Fly Machine – 4 sets of 12
3. Standing Calf Raises – 4 sets of 20
4. Seated Calf Raise – 3 sets of 15
  Rest 30–45 sec between sets
🔹 Circuit B: Arms & Forearms
1. Preacher Curl (EZ Bar) – 4 sets of 10
2. Overhead Rope Triceps Extension – 4 sets of 12
3. Wrist Curls – 3 sets of 20
4. Reverse Wrist Curl – 3 sets of 15
🔹 Circuit C: Oblique Core Burnout
1. Cable Side Crunches – 3 sets of 20 per side
2. Russian Twists (weighted) – 3 sets of 30 reps
3. Side Plank with Reach-Throughs – 3 sets of 10/side
4. Hanging Oblique Knee Raises – 3 sets of 15
🏃‍♂️ HIIT Conditioning Option (Fat-Burning Focus)

Complete 4–5 rounds of the following:

Exercise Time/Reps
Kettlebell Swings 30 sec
Jump Rope 1 min
Push-ups 15–20 reps
Air Squats 20 reps
Mountain Climbers 30 sec
Sprint/Bike 1 min
Rest 1–2 mins between rounds

This session ignites your metabolism and burns fat while preserving lean muscle mass — ideal for people aiming for a shredded aesthetic like Ross.

💡 When Should You Skip Day 6?
- If you’re sore, tired, or mentally burned out
- If your sleep or nutrition is compromised
- If you feel your performance is dropping
🧘 In that case, switch Day 6 to active recovery:
- Light cardio (15–20 mins walk, bike, or swim)
- Stretching or yoga
- Foam rolling and breathwork
⚠️ Common Day 6 Mistakes
1. Going too hard after a full 5-day week
2. Turning it into another leg or chest day (overtraining!)
3. Skipping form for speed during HIIT
4. Not tracking what your weak points actually are
5. Ignoring nutrition on this “extra” day
🥗 Nutrition Tip for Day 6

Because Day 6 is often lower volume, keep calories moderate. If you’re cutting:
- Prioritize high protein, moderate carbs
- Add thermogenic ingredients like green tea, cayenne, or black coffee
Ideal Meal Example:
- Grilled chicken
- Stir-fried veggies (broccoli, peppers, zucchini)
- Half cup of quinoa or oats
- Water + lemon or green tea
🔥 Final Words: Customize Day 6 to Become Unstoppable

Ross Dickerson’s Day 6 strategy is your personalized power-up. Whether you’re bringing up lagging biceps, burning stubborn fat, or just stretching out the soreness, Day 6 gives you the freedom to correct, improve, and perfect.

It’s not a bonus workout — it’s your secret weapon.
Mistakes:
❌ Drooping hips
❌ Lifting butt
❌ Holding breath

🧠 Purpose of Each Movement

Exercise	Muscle Group	Goal
Incline Press	Upper Chest	Shape & balance
Face Pulls	Rear Delts	Posture & rear definition
EZ Bar Curls	Biceps	Peak, symmetry
Rope Pushdowns	Triceps	Arm width & polish
Hanging Leg Raises	Abs	Lower core, visible 6-pack
Woodchoppers	Obliques	Side core, definition
Planks	Core	Stabilization & tightness

⚠️ Common Mistakes on Day 5

Skipping it because it’s “light” – It’s not. It’s essential.
Not focusing on mind-muscle connection – Every rep matters.
Speed lifting instead of slow, controlled reps
Neglecting form on abs — turning it into a leg workout
Ignoring breathing during core work

🥗 Day 5 Nutrition Tip

Even though this day is lower in volume, it still demands recovery fuel.

Best Meal Type:

Moderate protein + moderate carbs + low fat
Keeps your body lean while aiding in muscle retention

Example:

Grilled turkey breast
Quinoa or brown rice
Steamed zucchini
Whey shake post-workout

🔥 Final Words: Finish the Week With Precision

Day 5 isn’t about smashing weights — it’s about sculpting muscle and locking in your results. It balances your physique, strengthens your core, and prevents imbalances that can lead to injury.

Ross Dickerson includes this focused day because real fitness isn’t just power — it’s precision.

👉 Build the body that’s strong, lean, and balanced.
💻 Start your full transformation now at RepsByRoss.com

✅ All 5 training days (Push, Pull, Rest, Legs, Upper Body/Core) are now complete.

Ross Dickerson’s Day 6 strategy is your personalized power-up. Whether you’re bringing up lagging biceps, burning stubborn fat, or just stretching out the soreness, Day 6 gives you the freedom to correct, improve, and perfect.

It’s not a bonus workout — it’s your secret weapon.

🔥 Final Thoughts

Push Day sets the tone for your training week. Done right, it builds the foundation of a powerful upper body, promotes strength gains, and fires up your metabolism for the days ahead.

And when you follow Ross Dickerson’s system, you’re not guessing — you’re following the exact training strategies used by one of the world’s top fitness models.

Skipping rest day is like skipping a key workout. You wouldn’t ignore your chest or back — so don’t ignore recovery. If you want to train like Ross Dickerson, you have to recover like him too. A powerful body starts from the ground up.

🧠 Day 6: Weak Point Training & Conditioning – Customize, Correct, Conquer

🧩 Why Day 6 Is the Secret Weapon in Ross Dickerson’s System

You’ve hit chest, back, legs, arms, core — but something still feels off? That’s where Day 6 comes in. Ross Dickerson’s elite coaching philosophy includes a 6th day for corrective work, fat-burning conditioning, or targeting personal weak points.

This day is optional, but incredibly effective — especially for:

🔹 Fixing imbalances
🔹 Boosting fat loss
🔹 Improving performance
🔹 Sharpening symmetry

🔍 What You Can Do on Day 6

Ross designs Day 6 around the individual’s needs. You can choose one of three paths based on your goal:

1️⃣ Weak Point Isolation (Muscle Focus)

Target lagging muscles (e.g., calves, rear delts, traps, forearms, obliques)
Perfect for bodybuilders wanting full symmetry

2️⃣ HIIT Conditioning (Fat-Burning)

High-Intensity Interval Training with weights or cardio
Torch calories, improve stamina and recovery

3️⃣ Functional Training & Mobility

Restore movement quality
Prevent injuries and improve joint health

🏋️‍♂️ Sample Day 6 Workout: Weak Point Training Split

🔹 Circuit A: Shoulders & Calves

Dumbbell Lateral Raise – 4 sets of 15
Rear Delt Fly Machine – 4 sets of 12
Standing Calf Raises – 4 sets of 20
Seated Calf Raise – 3 sets of 15
Rest 30–45 sec between sets

🔹 Circuit B: Arms & Forearms

Preacher Curl (EZ Bar) – 4 sets of 10
Overhead Rope Triceps Extension – 4 sets of 12
Wrist Curls – 3 sets of 20
Reverse Wrist Curl – 3 sets of 15

🔹 Circuit C: Oblique Core Burnout

Cable Side Crunches – 3 sets of 20 per side
Russian Twists (weighted) – 3 sets of 30 reps
Side Plank with Reach-Throughs – 3 sets of 10/side
Hanging Oblique Knee Raises – 3 sets of 15

🏃‍♂️ HIIT Conditioning Option (Fat-Burning Focus)

Complete 4–5 rounds of the following:

Exercise	Time/Reps
Kettlebell Swings	30 sec
Jump Rope	1 min
Push-ups	15–20 reps
Air Squats	20 reps
Mountain Climbers	30 sec
Sprint/Bike	1 min
Rest 1–2 mins between rounds

This session ignites your metabolism and burns fat while preserving lean muscle mass — ideal for people aiming for a shredded aesthetic like Ross.

💡 When Should You Skip Day 6?

If you’re sore, tired, or mentally burned out
If your sleep or nutrition is compromised
If you feel your performance is dropping

🧘 In that case, switch Day 6 to active recovery:

Light cardio (15–20 mins walk, bike, or swim)
Stretching or yoga
Foam rolling and breathwork

⚠️ Common Day 6 Mistakes

Going too hard after a full 5-day week
Turning it into another leg or chest day (overtraining!)
Skipping form for speed during HIIT
Not tracking what your weak points actually are
Ignoring nutrition on this “extra” day

🥗 Nutrition Tip for Day 6

Because Day 6 is often lower volume, keep calories moderate. If you’re cutting:

Prioritize high protein, moderate carbs
Add thermogenic ingredients like green tea, cayenne, or black coffee

Ideal Meal Example:

Grilled chicken
Stir-fried veggies (broccoli, peppers, zucchini)
Half cup of quinoa or oats
Water + lemon or green tea

🔥 Final Words: Customize Day 6 to Become Unstoppable