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Twice a Day 6 Session Split
Bulking
Advanced
Machine strength
Plan Details
The Twice a Day 6 Session Split routine by dwbtx is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a three day split with AM and PM workout sessions. It allows you to lift weights to failure, and have plenty of rest between workouts. With the right diet, I gained 27 pounds of muscle in a one year period. I went from 192 pounds and 16% body fat, to 216 pounds at 10% body fat. Start with a warm-up set that you do not record. The set should be a very low weight 16 - 20 reps. Then 12, 10, 8, 6, 4. increase the weight and add sets if you can still complete for reps. You want to lift to failure the final three sets. not failure as in you're tired and don't want to do anymore, but as you literally can't lift the bar anymore. I recommend a Smith machine for safety.
Routine detail
Mon
PM Back
Est. 56 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Mon
AM Chest
Est. 51 min
6 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Wed
PM Biceps
Est. 32 min
4 exercises
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Wed
AM Triceps
Est. 25 min
3 exercises
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Smith Machine Reverse Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
Fri
PM Legs Front
Est. 34 min
4 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Fri
AM Legs Rear
Est. 52 min
5 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Back Hyperextension
5 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
