Total: 6 days

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

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Routine description

This is an Advanced 6 Day Bulking Split routine for those who are looking to step up their bulking goals from a standard beginner or intermediate routine.

As in a bulking routine, for the first set of any exercise you are performing, you will do whatever weight you can perform for up to 14 repetitions.

The following sets you will decrease the amount of reps from 14 to 12, 10, 8 and ending with 6 reps with the most amount of weight you can perform for 6 repetitions.

For many of the bodyweight exercises, i.e Pullups, you will perform this exercise for up to 4 sets and 15 reps for each set.

There is a main focus on compound exercises to stimulate your growth hormones to gain more muscle mass and size. Performing exercises with correct form and pushing yourself to lift for the reps listed is key to bulk up and gain the muscle mass you are looking to achieve.

*** Note : Diet is key when you are performing this routine.

For many bulking routines, the main focus is to take in more carbohydrates then protein. Protein is key to help rebuild muscles but carbs help fuel and make the muscles fuller.

You will take in a ratio of 2 to 1 carbs to protein when you are performing this routine to see optimal results for your bulk.

Routine detail

Chest, Back and Abs

Est. 74 min

9 exercises

Barbell Bench Press

Set

Weight (lbs)

Reps

Rest

Barbell Incline Bench Press

Set

Weight (lbs)

Reps

Rest

Dumbbell Pullover

Set

Weight (lbs)

Reps

Rest

Barbell Deadlift

Set

Weight (lbs)

Reps

Rest

Barbell Bent-Over Row

Set

Weight (lbs)

Reps

Rest

Dumbbell One-Arm Row

Set

Weight (lbs)

Reps

Rest

Pull-Up

Set

Reps

Rest

Crunch

Set

Reps

Rest

Bench Crunch

Set

Reps

Rest

Arms, Forearms, Shoulders and Abs

Est. 109 min

13 exercises

Barbell Clean and Jerk

Set

Weight (lbs)

Reps

Rest

Dumbbell Lateral Raise

Set

Weight (lbs)

Reps

Rest

Barbell Shrug

Set

Weight (lbs)

Reps

Rest

Barbell Upright Row

Set

Weight (lbs)

Reps

Rest

Barbell Shoulder Press

Set

Weight (lbs)

Reps

Rest

Barbell Curl

Set

Weight (lbs)

Reps

Rest

Dumbbell Alternating Bicep Curl

Set

Weight (lbs)

Reps

Rest

Barbell Bench Press (Close Grip)

Set

Weight (lbs)

Reps

Rest

Barbell Tricep Extension

Set

Weight (lbs)

Reps

Rest

Dumbbell Wrist Curl (Palms Up)

Set

Weight (lbs)

Reps

Rest

Dumbbell Wrist Curl (Palms Down)

Set

Weight (lbs)

Reps

Rest

Crunch

Set

Reps

Rest

Reverse Crunch

Set

Reps

Rest

Legs, Lower Back and Abs

Est. 93 min

10 exercises

Barbell Deep Squat

Set

Weight (lbs)

Reps

Rest

Barbell Lunge

Set

Weight (lbs)

Reps

Rest

Barbell Stiff-Leg Deadlift

Set

Weight (lbs)

Reps

Rest

Machine Seated Calf Raise

Set

Weight (lbs)

Reps

Rest

Barbell Standing Calf Raise

Set

Weight (lbs)

Reps

Rest

Donkey Calf Raise

Set

Weight (lbs)

Reps

Rest

Barbell Good Morning

Set

Weight (lbs)

Reps

Rest

Cable Seated Row

Set

Weight (lbs)

Reps

Rest

Crunch

Set

Reps

Rest

Bench Crunch

Set

Reps

Rest

Chest, Back and Abs

Est. 85 min

10 exercises

Dumbbell Bench Press

Set

Weight (lbs)

Reps

Rest

Dumbbell Incline Bench Press

Set

Weight (lbs)

Reps

Rest

Dumbbell Fly

Set

Weight (lbs)

Reps

Rest

Barbell Deadlift

Set

Weight (lbs)

Reps

Rest

T Bar Row

Set

Weight (lbs)

Reps

Rest

Barbell Bent-Over Row

Set

Weight (lbs)

Reps

Rest

Cable Lat Pulldown (Wide Grip)

Set

Weight (lbs)

Reps

Rest

Pull-Up (Hammer Grip)

Set

Weight (lbs)

Reps

Rest

Crunch

Set

Reps

Rest

Reverse Crunch

Set

Reps

Rest

Arms, Forearms, Shoulders and Abs

Est. 127 min

14 exercises

Dumbbell Seated Shoulder Press

Set

Weight (lbs)

Reps

Rest

Dumbbell Seated Arnold Press

Set

Weight (lbs)

Reps

Rest

Dumbbell Lateral Raise

Set

Weight (lbs)

Reps

Rest

Dumbbell Shoulder Shrug

Set

Weight (lbs)

Reps

Rest

Barbell Push Press

Set

Weight (lbs)

Reps

Rest

Barbell Curl

Set

Weight (lbs)

Reps

Rest

Dumbbell Concentration Curl

Set

Weight (lbs)

Reps

Rest

Barbell Seated Tricep Extension

Set

Weight (lbs)

Reps

Rest

Barbell Tricep Extension

Set

Weight (lbs)

Reps

Rest

Dumbbell Tricep Extension

Set

Weight (lbs)

Reps

Rest

Dumbbell Wrist Curl (Palms Up)

Set

Weight (lbs)

Reps

Rest

Dumbbell Wrist Curl (Palms Down)

Set

Weight (lbs)

Reps

Rest

Crunch

Set

Reps

Rest

Bench Crunch

Set

Reps

Rest

Legs, Lower Back and Abs

Est. 91 min

10 exercises

Machine Leg Press

Set

Weight (lbs)

Reps

Rest

Barbell Squat

Set

Weight (lbs)

Reps

Rest

Barbell Front Squat

Set

Weight (lbs)

Reps

Rest

Barbell Hack Squat

Set

Weight (lbs)

Reps

Rest

Barbell Standing Calf Raise

Set

Weight (lbs)

Reps

Rest

Machine Seated Calf Raise

Set

Weight (lbs)

Reps

Rest

Cable Seated Row

Set

Weight (lbs)

Reps

Rest

Barbell Good Morning

Set

Weight (lbs)

Reps

Rest

Crunch

Set

Reps

Rest

Reverse Crunch

Set

Reps

Rest

All Exercises

Barbell Bench Press

Chest

Cable Lat Pulldown (Wide Grip)

Back

Dumbbell Lateral Raise

Shoulders

Machine Leg Extension

Upper Legs

Dumbbell Incline Bench Press

Chest

Cable Seated Row

Back

Cable Tricep Pushdown (Rope)

Triceps

Dumbbell Seated Shoulder Press

Shoulders

Upper Legs

Chest

Upper Legs

Chest

Dumbbell Alternating Bicep Curl

Biceps

Machine Seated Leg Curl

Upper Legs

Dumbbell One-Arm Row

Back

Barbell Incline Bench Press

Chest

Barbell Deadlift

Back

Barbell Curl

Biceps

Barbell Bent-Over Row

Back

Pull-Up

Back

Walking

Cardio

Machine Leg Curl (Prone)

Upper Legs

Dumbbell Alternating Hammer Curl

Biceps

Machine Shoulder Press

Shoulders

Cable Rope Face Pull

Back

Machine Reverse Fly

Shoulders

Cable Tricep Pushdown (V-Bar)

Triceps

Dip

Triceps

Machine Hip Abduction

Upper Legs

Machine Ab Crunch

Abs

Dumbbell Fly

Chest

Cable Rope Overhead Tricep Extension

Triceps

Dumbbell Tricep Extension

Triceps

Dumbbell Incline Curl

Biceps

Abs

Back

Chest

Chest

Machine Seated Calf Raise

Lower Legs

Machine Hip Adduction

Upper Legs

Barbell Romanian Deadlift

Upper Legs

Dumbbell Shoulder Shrug

Back

Biceps

Shoulders

Glutes

Lower Legs

Forearms

Biceps

Barbell Military Press

Shoulders

Treadmill Running

Cardio