6-Day Split Routine (Heavy/Light Days) - JEFIT

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6-Day Split Routine (Heavy/Light Days) - JEFIT

6-Day Split Routine (Heavy/Light Days) banner

6-Day Split Routine (Heavy/Light Days)

AUDIO TIP

Bulking

Advanced

Barbell

Plan Details

The 6-Day Split Routine (Heavy/Light Days) routine by de8055 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Back/Bicep Heavy

Est. 0 min

8 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 6 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 12 Reps

Tue

Chest/Tricep Heavy

Est. 0 min

8 exercises

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 8 Reps

Dumbbell Tricep Kickback Demonstration

Dumbbell Tricep Kickback

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 6 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 8 Reps

Wed

Legs/Shoulders Heavy

Est. 0 min

7 exercises

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 6 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 6 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Thu

Back/Biceps Light

Est. 0 min

6 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

4 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

4 Sets x 12 Reps

Fri

Chest/Tricep Light

Est. 0 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

4 Sets x 12 Reps

Dumbbell Chest Raises Demonstration

Dumbbell Chest Raises

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Sat

Legs/Shoulders Light

Est. 0 min

5 exercises

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 12 Reps