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Megos 6 weeks to muscle
Bulking
Advanced
Barbell
Plan Details
The Megos 6 weeks to muscle routine by mego13 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
More muscle = more better No assists on pull ups. Take the weights off that assist you and pull your body weight. Do it until you reach failure. That counts as one set. Repeat until four sets are complete. When beginning the barbell step ups start off with no weight on the barbell. You want this to feel like a cardio exercise. You need to explode up. Lift that knee high. Stay on your toes the whole time. Do not land on your heels when coming back down. That's how you hurt yourself. Do it at the fastest pace you can go while staying under control. When you get better at it, you can add weight probably around the third week. Some of the routines require supersets and require traditional sets. If working out with a partner, most can be done in supersets. Be sure to pay attention to that. Remember, on the sets with higher reps, you will decrease your weight just enough so you reach failure at the end of the set. It should never be easy. As the reps decrease, you go up in weight, like a pyramid. Good luck.
Routine detail
Mon
Legs Day 1
Est. 82 min
9 exercises
Barbell Step-Up
3 Sets x 30 Reps
Barbell Clean Deadlift
4 Sets x 12 Reps
Barbell Squat (Wide Stance)
4 Sets x 12 Reps
Knee Tuck Jump
4 Sets x 8 Reps
Single-Leg Glute Bridge
4 Sets x 15 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Stability Ball V-Up
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Tue
biceps, triceps
Est. 96 min
16 exercises
Cable Rope Hammer Curl
1 Set x 40 Reps
Cable Low Tricep Extension (Supine)
1 Set x 40 Reps
Cable Rope Hammer Curl
1 Set x 30 Reps
Cable Low Tricep Extension (Supine)
1 Set x 30 Reps
Cable Rope Hammer Curl
1 Set x 20 Reps
Cable Low Tricep Extension (Supine)
1 Set x 20 Reps
Cable Rope Hammer Curl
1 Set x 10 Reps
Cable Low Tricep Extension (Supine)
1 Set x 10 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Decline Bench Alternating Leg Raise
3 Sets x 8 Reps
Dumbbell Bicep Curl on Stability Ball
4 Sets x 8 Reps
Stability Ball Dumbbell Kickback
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Rear Tricep Extension
4 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 12 Reps
Pull-Up
3 Sets x 10 Reps
Wed
Legs Day 2
Est. 70 min
11 exercises
Barbell Step-Up
4 Sets x 30 Reps
Machine Leg Press (Wide Stance)
1 Set x 40 Reps
Calf Press On Leg Press
1 Set x 40 Reps
Machine Leg Press (Wide Stance)
1 Set x 30 Reps
Calf Press On Leg Press
1 Set x 30 Reps
Machine Leg Press (Wide Stance)
1 Set x 20 Reps
Calf Press On Leg Press
1 Set x 20 Reps
Machine Leg Press (Wide Stance)
1 Set x 10 Reps
Calf Press On Leg Press
1 Set x 10 Reps
Barbell Lateral Lunge
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Thu
Chest, back
Est. 101 min
19 exercises
Dumbbell Deep Push-Up
1 Set x 15 Reps
Dumbbell Bent-Over Row
1 Set x 30 Reps
Dumbbell Deep Push-Up
1 Set x 15 Reps
Dumbbell Bent-Over Row
1 Set x 20 Reps
Dumbbell Deep Push-Up
1 Set x 10 Reps
Dumbbell Bent-Over Row
1 Set x 15 Reps
Dumbbell Deep Push-Up
1 Set x 10 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Weighted Decline Rotation
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 10 Reps
Stability Ball Weighted Hyperextension
3 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 12 Reps
Kettlebell Alternating Row
4 Sets x 15 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Back Hyperextension
4 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Fri
Legs/shoulders
Est. 97 min
10 exercises
Barbell Step-Up
3 Sets x 40 Reps
Barbell Rear Military Press
4 Sets x 15 Reps
Barbell Stiff-Leg Deadlift (Bench)
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
Stability Ball Leg Lift
4 Sets x 15 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Clean
3 Sets x 8 Reps
