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6 day once a day
Bulking
Advanced
Machine strength
Plan Details
The 6 day once a day routine by Baayman is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
There are actually more exercises for each day than needed. I have two gyms so there are duplicates based on the equipment. It also allows you to play with it a little bit each week while still getting huge.
Routine detail
Mon
Legs
Est. 75 min
11 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Tue
Arms
Est. 136 min
20 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Machine Dip
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Supinated)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Wrist Roller
3 Sets x 8 Reps
Wed
Chest
Est. 107 min
15 exercises
Barbell Bench Press
6 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Pullover and Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Thu
Back n Bi's
Est. 70 min
10 exercises
Barbell Deadlift
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Fri
Shoulders
Est. 88 min
13 exercises
Barbell Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Calf Machine Shoulder Shrug
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Sun
Chest Forearm
Est. 112 min
15 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Front Raise Pullover
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Decline Crunch
3 Sets x 10 Reps
Rotational Crunch
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
