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6 Day Maintenance and Build-EL JEFFE
Bulking
Intermediate
Machine strength
Plan Details
The 6 Day Maintenance and Build-EL JEFFE routine by jeffh2 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
6 day bulk/maintain program that hits the major muscle groups 2x/week.
Routine detail
Mon
Push Day
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Walking
1 Set
Tue
Pull Day
Est. 0 min
12 exercises
Barbell Deadlift
2 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Weighted Crunch
2 Sets x 8 Reps
Cable Rotational Crunch (Kneeling)
2 Sets x 8 Reps
Scissor Kick
2 Sets x 8 Reps
Walking
1 Set
Wed
Leg Day 1
Est. 0 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
Alternating Heel Touch
2 Sets x 8 Reps
Walking
1 Set
Thu
Upper Body Focus
Est. 0 min
12 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Walking
1 Set
Fri
Cardio/Core Day
Est. 0 min
10 exercises
Walking
1 Set
Plank
2 Sets
Leg Raise
2 Sets x 8 Reps
Air Bike
2 Sets x 8 Reps
Weight Plate Russian Twist
2 Sets x 8 Reps
Weighted Crunch
2 Sets x 8 Reps
Side Plank
2 Sets x 8 Reps
Cable Seated Rotation (Stability Ball)
2 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Walking
1 Set
Sat
Leg Day 2
Est. 0 min
11 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Weight Plate Russian Twist
2 Sets x 8 Reps
Leg Raise
2 Sets x 8 Reps
Scissor Kick
2 Sets x 8 Reps
Walking
1 Set
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
