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Commit
Bulking
Advanced
Machine strength
Plan Details
The Commit routine by CarterAutrey is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Back
Est. 75 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Day 2
Legs ( Heavy load 6-8 range)
Est. 82 min
10 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Squat
4 Sets x 6 Reps
Dumbbell Reverse Lunge
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 60 Reps
Dumbbell Step-Up
3 Sets x 6 Reps
Day 3
Arms
Est. 69 min
10 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Tricep Kickback with Stork Stance
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 4
Shoulders and Abs
Est. 78 min
12 exercises
Smith Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Day 5
Chest and Back
Est. 81 min
12 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Exercise Dome Push-Up
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Weight Plate High Front Raise
3 Sets x 8 Reps
Day 6
Legs (12- 15 range)/ Arms
Est. 73 min
10 exercises
Barbell Front Squat
4 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Weight Plate High Front Raise
3 Sets x 8 Reps
