Watch the full workout here https://youtu.be/LLh1cRJGhzU
The 6×6 with 15 Second Rest Chest Workout | Piet & Josh at Pharos Idyllwild
No knee in chest.
Piet’s still recovering from ACL reconstruction, but he and Josh got after it at Pharos Idyllwild with a protocol coming to the Build cycle soon — the Gironda 6×6 with 15 seconds rest.
Incline bench, flat dumbbell press, dips, flyes, and a 10 minute EMOM finisher. Under an hour, brutal pump, zero excuses.
Working Out and Building Muscle After Surgery – Gironda 6×6 with Josh Phillips at Pharos Idyllwild | Pharos Athletic Club
Two weeks into ACL recovery, still on crutches part time, still can’t run, bike, or row — but there’s no knee in chest day. Piet and Josh headed into Pharos Idyllwild to test drive a protocol coming to the Build cycle: the Gironda 6×6 with 15 seconds rest.
Popularized by legendary trainer Vince Gironda — the coach behind Larry Scott, the first-ever Mr. Olympia — the 6×6 method is old school bodybuilding at its most efficient. Six reps, fifteen seconds rest, repeated six times per exercise. Pick a weight around 50-60% of your one rep max. If you’re not hitting failure by the last set or two, you didn’t go heavy enough.
The full session:
Incline barbell bench press — 6×6, 15s rest
Flat dumbbell press — 6×6, 15s rest
Dips — 6×6, you go I go
Flat dumbbell flyes — 6×6, 15s rest, slow eccentric, big squeeze at the top
Finisher: 10 minute EMOM — 45s max effort incline push-ups, 45s dead hang
Under an hour start to finish. Efficient, brutal, and a massive pump — proof that recovery doesn’t mean sitting on the sidelines. Adapt the training, not the intensity.
This one’s coming to the Build program soon. Try it and let us know how it goes. And stick around — Piet and Josh sat down after this for their first podcast together in years.
Connect with Piet, Emylee and Pharos
Website https://www.jointhepac.fit/
Piet’s Instagram https://www.instagram.com/pieter_vodden
Emylee’s Instagram https://www.instagram.com/emyleevodden
Pharos Instagram https://www.instagram.com/pharosechopark
Pharos Redondo https://www.pharosredondo.com/
Pharos Idyllywild https://pharosidyllwild.com/
Pharos Palm Springs https://pharospalmsprings.com/
Welcome to the PAC Talk. Please make sure you subscribe wherever you are listening to this show and if you loved this show please leave us a 5-star review in the iTunes store. It is the currency of podcasts and it goes along in helping us grow our show and impart our values for anyone who wants to live every day reaching for their absolute best self.
If you are in Los Angeles swing by our gym at 1316 Glendale Blvd in Echo Park.
Check out our website here https://www.jointhepac.fit for class times and follow us on Instagram https://www.instagram.com/pharosechopark/?hl=en for more fitness-related content.
#PharosAthleticClub #Gironda6x6 #ChestDay #PharosIdyllwild #BuildProgram #ACLRecovery #JoinThePAC #LiveLimitless
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