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8-6-4
Bulking
Intermediate
Dumbbell
Plan Details
The 8-6-4 routine by Jeffdwaldron is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout is a Bulking and Strength building routine that is used in alot of high school weight lifting classes. The "ON" days you do 5 sets of intermittent reps. 8-6-4-4-8 Start with roughly 60% of your 1 RM and increase by a percentage that you find acceptable final set will be back to the 60%. example would be 1 RM of 200 8-120 6-135 4-150 4-150 8-120 - This one should really burn The "OFF" days you do 5 sets of intermittent reps. 7-5-3-3-7 Start with 40-50% of your 1 RM and increase by a percentage that you find acceptable final set will be back to the 40-50%. example would 7-80 5-90 3-100 3-100 7-80 You can take a rest day on the third/fifth day and just do cardio or you can go back to the 8-6-4-4-8. all depending on what your body can take. Feel free to modify to work for your Gym.
Routine detail
Day 1
"ON" Day
Est. 100 min
12 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
EZ Bar Tricep Extension
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Dumbbell Rotational Curl
5 Sets x 8 Reps
EZ Bar Close Grip Curl
5 Sets x 8 Reps
Day 1
"1 RM" Day - Find your Max. You should do this once every 4 weeks as it should increase.
Est. 31 min
12 exercises
Barbell Squat
1 Set x 1 Rep
Machine Seated Calf Raise
1 Set x 1 Rep
Barbell Deadlift
1 Set x 1 Rep
Cable Lat Pulldown (Wide Grip)
1 Set x 1 Rep
Barbell Bench Press
1 Set x 1 Rep
Dumbbell Fly
1 Set x 1 Rep
EZ Bar Tricep Extension
1 Set x 1 Rep
Cable Tricep Pushdown (Rope)
1 Set x 1 Rep
Dumbbell Shoulder Shrug
1 Set x 1 Rep
Dumbbell Seated Arnold Press
1 Set x 1 Rep
Dumbbell Rotational Curl
1 Set x 1 Rep
EZ Bar Close Grip Curl
1 Set x 1 Rep
Day 2
"OFF" Day
Est. 95 min
12 exercises
Barbell Squat
5 Sets x 7 Reps
Machine Seated Calf Raise
5 Sets x 7 Reps
Barbell Deadlift
5 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 7 Reps
Barbell Bench Press
5 Sets x 7 Reps
Dumbbell Fly
5 Sets x 7 Reps
EZ Bar Tricep Extension
5 Sets x 7 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 7 Reps
Dumbbell Shoulder Shrug
5 Sets x 7 Reps
Dumbbell Seated Arnold Press
5 Sets x 7 Reps
Dumbbell Rotational Curl
5 Sets x 7 Reps
EZ Bar Close Grip Curl
5 Sets x 7 Reps
Day 3
"Rest"
Est. 0 min
0 exercises
This day is empty
Day 4
"ON" Day
Est. 100 min
12 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
EZ Bar Tricep Extension
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Dumbbell Rotational Curl
5 Sets x 8 Reps
EZ Bar Close Grip Curl
5 Sets x 8 Reps
Day 5
"OFF" Day
Est. 95 min
12 exercises
Barbell Squat
5 Sets x 7 Reps
Machine Seated Calf Raise
5 Sets x 7 Reps
Barbell Deadlift
5 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 7 Reps
Barbell Bench Press
5 Sets x 7 Reps
Dumbbell Fly
5 Sets x 7 Reps
EZ Bar Tricep Extension
5 Sets x 7 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 7 Reps
Dumbbell Shoulder Shrug
5 Sets x 7 Reps
Dumbbell Seated Arnold Press
5 Sets x 7 Reps
Dumbbell Rotational Curl
5 Sets x 7 Reps
EZ Bar Close Grip Curl
5 Sets x 7 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Cardio
Est. 0 min
0 exercises
This day is empty
