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Fology's 6 Day Plan
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Fology's 6 Day Plan routine by Fology is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Chest, shoulders, abs
Est. 0 min
10 exercises
Dumbbell Bench Press
6 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Machine Incline Chest Press
6 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Seated Alternating Front Raise
4 Sets x 8 Reps
Parallel Bar Hip Raise
2 Sets x 8 Reps
Air Bike
4 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 2
Back, traps
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Shrug
4 Sets x 8 Reps
Day 3
Legs, glutes, shoulders
Est. 0 min
8 exercises
Machine Leg Curl (Prone)
6 Sets x 8 Reps
Machine Leg Extension
7 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Shoulder Press
7 Sets x 8 Reps
Cable Pull Through
2 Sets x 8 Reps
Day 4
Bi, tri, forearms
Est. 0 min
12 exercises
Dumbbell One-Arm Preacher Curl
5 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
EZ Bar Incline Tricep Extension
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Jiff forearm curl
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
2 Sets x 8 Reps
Day 5
Chest, back, traps
Est. 0 min
10 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Shrug
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 6
Legs, glutes, shoulders
Est. 0 min
11 exercises
Barbell Squat
6 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Front rope raise
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
