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6 Day Split of Deva
Bulking
Intermediate
Machine strength
Plan Details
The 6 Day Split of Deva routine by devang is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
6 Day Split of Deva
Routine detail
Day 1
Barbell Chest, Back and Abs
Est. 100 min
13 exercises
Barbell Incline Bench Press
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Barbell Front Raise Pullover
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
T Bar Row
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Decline Crunch
3 Sets x 20 Reps
Treadmill Running
1 Set
Day 2
Barbell Arms, Forearms, Shoulders and Abs
Est. 135 min
17 exercises
Barbell Military Press
3 Sets x 15 Reps
Barbell Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Barbell Curl (Close Grip)
2 Sets x 15 Reps
Barbell Bicep Curl (Wide Grip)
2 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Barbell Tricep Extension
3 Sets x 15 Reps
Cable High Pulley Tricep Extension
3 Sets x 15 Reps
Barbell Reverse Curl
3 Sets x 30 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 30 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 30 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 30 Reps
Plank
4 Sets
Treadmill Running
1 Set
Day 3
Legs, Lower Back and Abs
Est. 72 min
9 exercises
Prisoner Squat
3 Sets x 20 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Smith Machine Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Bench Crunch
4 Sets x 20 Reps
Treadmill Running
1 Set
Day 4
Dumbel Chest, Back and Abs
Est. 69 min
12 exercises
Dumbbell Incline Bench Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Bench Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Decline Bench Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Fly
5 Sets x 14,12,10,8,6 Reps
Pull-Up (Hammer Grip)
3 Sets x 15 Reps
T Bar Row
5 Sets x 14,12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 14,12,10,8,6 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 14,12,10,8,6 Reps
Cable Seated Row
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 20 Reps
Leg Raise
3 Sets x 30 Reps
Treadmill Running
1 Set
Day 5
Dumbel Arms, Forearms, Shoulders and Abs
Est. 136 min
17 exercises
Dumbbell Shoulder Press
3 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Cable Upright Row
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Machine Seated Tricep Dip
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 50 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 50 Reps
Cross Body Crunch
4 Sets x 20 Reps
Treadmill Running
1 Set
Day 6
Legs, Lower Back and Abs
Est. 74 min
9 exercises
Prisoner Squat
3 Sets x 20 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Smith Machine Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Treadmill Running
1 Set
