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6 Day Plan V1.0*
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The 6 Day Plan V1.0* routine by gonny is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Chest & Back 1
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Close Grip Pull Downs
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Wide Bar Seated Cable Rows
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Day 2
Shoulders & Arms 1
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Long Handle Tricep Pushdown
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Barbell French Press
3 Sets x 8 Reps
Day 3
Legs & Abs
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 4
Chest & Back 2
Est. 0 min
7 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Day 5
Shoulders & Arms 2
Est. 0 min
7 exercises
Barbell Military Press
3 Sets x 8 Reps
Front Rope Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Long Handle Tricep Pushdown
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 6
Legs & Abs
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 7
New Workout
Est. 0 min
1 exercise
Treadmill Running
3 Sets
