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Big MIXX
Bulking
Advanced
Machine strength
Plan Details
The Big MIXX routine is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Push, pull, legs split twice per week. A and B workouts add confusion. Progressions of 60, 80, and 100 percent. Example: Monday pull A @ 60% Tuesday push A @ 60% Wednesday legs A @ 60% Thursday pull B @ 80% Friday push B @ 80% Saturday legs B @ 80% Sunday off Monday pull A @ 100% Tuesday push A @ 100% Wednesday legs A @ 100% Thursday pull B @ 60% Etc... 60% = 12-14 reps not to failure 80% = 8-10 reps not to failure 100% = 6-8 reps to TOTAL FAILURE
Routine detail
Mon
Pull A
Est. 49 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
5 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Cable Standing Curl
5 Sets x 8 Reps
Tue
Push A
Est. 53 min
7 exercises
Barbell Decline Bench Press
2 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
EZ Bar Decline Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Fly
5 Sets x 8 Reps
Dumbbell Alternating Front Raise
5 Sets x 8 Reps
Machine Dip
5 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Wed
Legs A
Est. 54 min
7 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
5 Sets x 8 Reps
Thu
Pull B
Est. 49 min
7 exercises
Hammer Strength Iso-Lateral Plate Loaded Row Palms Facing
2 Sets x 8 Reps
Hammer Strength ISO-Lateral High Row
2 Sets x 8 Reps
One Arm Lat Pulldown with Bar
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
Fri
Push B
Est. 63 min
8 exercises
Dumbbell Decline Bench Press
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Cable Cross-Over
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 8 Reps
Sat
Legs B
Est. 31 min
4 exercises
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Seated Calf Extensions
5 Sets x 8 Reps
