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6 Day Split Plan
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 6 Day Split Plan routine by tounektianis is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 6-day Intermediate strength training program designed to add muscle mass. This split routine offers three different days that focuses on three different muscle groups. Each workout session is repeated twice weekly. All three sessions incorporate machine, barbell and dumbbell exercises. **Notice on leg day that calves are performed first. This is because you will hit them first when you're fresh and can do high volume work in order for them to grow, Day 1 & 5: Workout Calves/Legs/Abs Day 2 & 6: Workout; Back/Biceps/Forearms Day 3 & 7: Workout: Chest/Shoulders/Triceps Day 4 *REST DAY* Focus on pushing hard in these workouts taking a day off every third workout. In addition, document each day that you're getting 1-2 grams of protein/kilogram of bodyweight. Use the note section in the Jefit app to record dietary intake. Get 8-9 hours of sleep each night, taking a short nap each day too. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Workout for Day 1 & 5: Calf/Leg/Abs
Est. 0 min
12 exercises
Barbell Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 20,15,12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 6 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10,8,8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10,8,8 Reps
Parallel Bar Hip Raise
3 Sets x 12,12,10 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 10,8,8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Day 2
Workout for Day 2 & 6: Back/Biceps/Forearms
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 8,6,6,4 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Dumbbell Spider Curl
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 12,10,8 Reps
Day 3
Workout for Day 3 & 7: Chest/Shlds./Tricep
Est. 0 min
8 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 12,10,8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12,10,8 Reps
Dip
3 Sets x 8 Reps
