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6 day split- Jorgy
Bulking
Intermediate
Machine strength
Plan Details
The 6 day split- Jorgy routine by Bluelotus11 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Should also do HIIT/Cardio (20 minutes) two or three times a week. After your workout or in the morning a few hours before your workout. No HIIT on legs day or the day after. This workout works all muscle groups twice a week.
Routine detail
Day 1
Back,Biceps,Abs
Est. 138 min
18 exercises
Pull-Up
3 Sets
Deadlifts
5 Sets x 5 Reps
Lat Pulldowns
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
One Arm Dumbbell Rows
3 Sets x 12 Reps
Close Grip Cable Rows
3 Sets x 12 Reps
T Bar Row
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 12 Reps
Wide Grip Cable Rows
3 Sets x 12 Reps
Straight Arm Cable Pushdowns
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Straight Bar Curls
6 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 21 Reps
Hammer Curls
3 Sets x 10 Reps
Rope Curls
3 Sets x 12 Reps
Hanging Leg Raise
5 Sets
Standing Rope Crunches
5 Sets x 12 Reps
plank rows with dumbbells
5 Sets x 12 Reps
Day 2
Chest, Triceps, Abs
Est. 141 min
18 exercises
Cable Cross-Over
3 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Flat Power Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Diamond Pushups
3 Sets x 10 Reps
Hands on bench pushups
3 Sets
Skullcrushers
4 Sets x 10 Reps
Close Grip Bench Press
4 Sets
Bench Dip
4 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Weighted Reverse Crunches On Bench
4 Sets x 15 Reps
Leg Raises on Bench with Stability Ball Between Feet
4 Sets x 20 Reps
Decline Crunch
4 Sets x 20 Reps
Decline Twist
4 Sets x 20 Reps
Day 3
Legs & Shoulders
Est. 148 min
19 exercises
Machine Leg Extension
3 Sets x 12 Reps
Bodyweight Wall Squat
3 Sets x 10 Reps
Barbell Squat
6 Sets x 12 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Hack Squat
4 Sets x 15 Reps
Walking Weighted Lunges
3 Sets x 30 Reps
Straight leg Deadlifts
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 21 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Seated Bent Over Rear Delt Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Barbell Shrug Wide Grip-Pause at top
3 Sets x 8 Reps
Barbell Shrugs Shoulder Grip- Pause at top
3 Sets x 8 Reps
45 Pound Plate Shrugs
3 Sets x 10 Reps
Day 4
Back, Biceps, Abs
Est. 152 min
21 exercises
Pull-Up
3 Sets
Lat Pulldowns
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Hammer Strength Rows-wide grip with palms down
4 Sets x 10 Reps
Hammer Strength Rows- inside grip with palms facing eachother
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Wide Grip Cable Rows
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Close Grip Cable Rows
3 Sets x 12 Reps
Behind the neck Lat Pulldown
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 21 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Straight Bar Drag Curls
3 Sets
Rope Curls
3 Sets x 12 Reps
Hanging Leg Raise
5 Sets
Rope Crunches
5 Sets x 15 Reps
plank rows with dumbbells
5 Sets x 12 Reps
Hanging Knee Raise
5 Sets
Day 5
Chest, Triceps, Abs
Est. 172 min
22 exercises
Cable Cross-Over
3 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Incline Bench Press
5 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Incline Power Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Diamond Pushups
3 Sets x 10 Reps
Hands on bench pushups
3 Sets x 10 Reps
Low to high crossovers
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Close Grip Bench Press
4 Sets x 10 Reps
Skullcrushers
4 Sets x 10 Reps
Weighted Bench Dip
4 Sets
Tricep Pushdown
3 Sets x 21 Reps
Dumbbell Single arm kickbacks
3 Sets x 10 Reps
Rope Crunches
4 Sets x 15 Reps
Weighted Reverse Crunches On Bench
4 Sets x 15 Reps
Leg Raises on Bench with Stability Ball Between Feet
4 Sets x 20 Reps
Decline Crunch
4 Sets x 20 Reps
Decline Twist
4 Sets x 20 Reps
Day 6
Legs & Shoulders
Est. 146 min
21 exercises
Machine Leg Extension
3 Sets x 12 Reps
Bodyweight Wall Squat
3 Sets x 10 Reps
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Box/Bench stepups -weighted
3 Sets x 10 Reps
Stability Ball Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
One Leg Bench Split Squats
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 21 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Straight Bar Front Raise (Thumbs over Grip)
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Rear Delt Machine
3 Sets x 10 Reps
Lateral Raise Machine
3 Sets x 10 Reps
Barbell Shrug Wide Grip-Pause at top
3 Sets x 8 Reps
Barbell Shrugs Shoulder Grip- Pause at top
3 Sets x 8 Reps
