'So you do six sets of six reps in six minutes?' The name of this workout was found out afterwords. We call this the 666 method! Try it and see if you are man enough!
It was a hot, muggy day in Orlando, Florida. Scivation R&D team member Derek Charlebois and myself, Marc Lobliner, were about to train at the closest training facility we could find. We wound up at a Bally Total Fitness and paid for our day pass then walked in.

"How should we train today?" Derek asks as we walk into the weight area. We already knew that it was leg day because we had coordinated our training splits so we'd be able to train together. As experienced trainers, we have tried and used many different methods to gain lean mass and drop fat.

I was about 13 weeks out from a bodybuilding competition so I really didn't want to change much because things have been progressing quite well.

"I've been doing a new type of training. One where I use high volume and moderate reps and little rest between sets. In fact, I use mainly sets of six reps, I rest for 30 seconds and do six total sets." I said. Derek then deduced some simple math that somehow eluded me, "So you do six sets of six reps in six minutes?"

We got to work. The name of this workout was later found out after the leg workout. It was hellish. Derek was covered in a thick layer of sweat and we both felt extreme tightness in our legs. We both usually do 40 minutes of cardio post workout, but not today. After ten minutes, we were done. Our legs could not take any more...

The "666 Method" is now a reality. Derek and I set forth to put together a training program that would allow us to stimulate every single muscle fiber - multiple times - and still be able to push up some decent poundage. With only 6 reps per set, our weights stayed consistent and we were able to really get an amazing pump - even in our legs!


We then got to work and applied this method to all of our other workouts. Sure enough, we experienced mind-blowing pumps and hoisted monstrous weight on each and every workout!

This is the part of the article when I tell you to "Go to Hell!" I am talking about putting down the stopwatch, getting a towel or headband to sop up the sweat, and jumping into the 666 Method right away! The following is an example of what your workout will look like for each bodypart.


The Workout From Hell


Note: All exercises are done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max (6 RM)


Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.

All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Incline Barbell Bench Press, 6 sets x 6 reps
Flat Dumbbell Bench Press, 6 x 6
Pec Dec Flyes, 6 x 6
Hammer Strength Incline Bench Press, 6 x 6


Tuesday - Back & Calves

Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.

All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Pull Ups, 6 sets x 6 reps
Reverse Grip Rows, 6 x 6
Lat Pull Downs, 6 x 6
Pullovers, 6 x 6
Cable Low Rows, 6 x 6
Deadlifts, 6 x 6
Seated Calf Raises, 6 x 6

Wednesday - Arms & Abs

Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.

All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Barbell Curls, 6 sets x 6 reps

Cable Pressdowns, 6 x 6
Preacher Curls, 6 x 6
Close-Grip Bench Press, 6 x 6
Incline Hammer Curls, 6 x 6

Dips, 6 x 6
Leg Raises, 6 x 6
Thursday - Cardio Only

Perform 30-45 minutes of cardio, with a heart rate range of 130-150 bpm.

Friday - Legs & Calves

Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.

All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Squats, 6 sets x 6 reps
Leg Curls, 6 x 6
Lunges, 6 x 6
Standing Calf Raises, 6 x 6
Click Here For A Printable Log For Friday.
Saturday - Shoulders, Traps, & Abs

Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.

All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Standing Shoulder Press, 6 sets x 6 reps
Side Lateral Raises, 6 x 6
Front Raises, 6 x 6
Reverse Pec Dec (Rear Delts), 6 x 6
Shrugs, 6 x 6
Ab Machine Crunches, 6 x 6
Click Here For A Printable Log For Saturday.
Sunday

Off. (Don't even do cardio!)