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6 Weeks (4 day split)
Bulking
Intermediate
Machine strength
Plan Details
The 6 Weeks (4 day split) routine by SamuelD'Amour-Ouellet is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Chest/Triceps Back/Biceps Shoulder/Traps/Abs Legs/Abs
Routine detail
Mon
Chest/Triceps
Est. 56 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Tue
Back/Biceps/Forearm
Est. 60 min
9 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Thu
Shoulders/Traps/Abs
Est. 64 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Shrug (Supine)
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Fri
Legs/Glutes/Abs
Est. 69 min
7 exercises
Barbell Glute Bridge
3 Sets x 12 Reps
Barbell Squat
6 Sets x 4 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 100 Reps
Hanging Leg Raise
3 Sets x 8 Reps
