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6 Weeks Bulk
Bulking
Beginner
Machine strength
Plan Details
The 6 Weeks Bulk routine by 6foot5bear is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs+Abs
Est. 65 min
11 exercises
Machine Calf Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Tue
Back+Chest
Est. 56 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Wed
Arms
Est. 68 min
10 exercises
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 12 Reps
Barbell Tricep Press (Supine)
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Thu
Legs+Abs
Est. 62 min
11 exercises
Machine Calf Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Fri
Back+Chest
Est. 60 min
8 exercises
Barbell Bench Press
5 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Sat
Arms+Delts
Est. 65 min
10 exercises
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 12 Reps
Barbell Tricep Press (Supine)
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Sat
Arms
Est. 63 min
9 exercises
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Barbell Tricep Press (Supine)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
