6 Day Bulking Split*




Information
Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced

Tags :


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.

Day 1
Chest, Back and Abs
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
90 sec
14,12,10,8,6
5

60 sec
14,12,10,8,6
5

60 sec
14,12,10,8,6
5

60 sec
12,10,8,6
4

60 sec
14,12,10,8,6
5

60 sec
14,12,10,8,6
5

60 sec
15
3

60 sec
25
4

60 sec
25
4

Day 1
综合锻炼
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
15 sec
12
1

15 sec
12
1

15 sec
12
1

15 min
-
-

Day 4
Chest, Back and Abs
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
90 sec
14,12,10,8,6
5

60 sec
14,12,10,8,6
5

60 sec
14,12,10,8,6
5

60 sec
12,10,8,6
4

60 sec
14,12,10,8,6
5

60 sec
14,12,10,8,6
5

60 sec
14,12,10,8,6
5

60 sec
15
4

60 sec
20
4

60 sec
20
4

Day 6
Legs, Lower Back and Abs
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
90 sec
14,12,10,8,6
5

60 sec
14,12,10,8,6
5

60 sec
14,12,10,8,6
5

60 sec
14,12,10,8,6
5

60 sec
15
4

60 sec
14,12,10,8,6
3

60 sec
12,10,8,6
4

60 sec
12,10,8,6
4

60 sec
20
4

60 sec
20
4