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6 day routine
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 6 day routine routine by BrandiThompson is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Shoulders/Chest/Triceps
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Tue
Lower Body
Est. 0 min
11 exercises
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Fire hydrants
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Wed
Abs & Core
Est. 0 min
8 exercises
Leg Raise
3 Sets x 12 Reps
Leg Pull-In
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Side Bridge
3 Sets
Plank
3 Sets
Bird Dog
3 Sets x 8 Reps
Thu
Biceps/back
Est. 0 min
8 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Fri
Glutes
Est. 0 min
11 exercises
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Fire hydrants
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Bench Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Sat
Core
Est. 0 min
17 exercises
Weighted Side Bend
3 Sets x 8 Reps
Side Bridge
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Kettlebell Overhead March
3 Sets x 8 Reps
Walking
3 Sets
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Sun
Rest
Est. 0 min
1 exercise
Walking
3 Sets
