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workout for 6day
Bulking
Intermediate
Machine strength
Plan Details
The workout for 6day routine by zxfzzxfz is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
high volume workout for strength and bulk
Routine detail
Day 1
Pull A
Est. 84 min
9 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 15 Reps
Dumbbell Rear Deltoid Row
4 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 2
Push A
Est. 96 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Day 3
Arm
Est. 78 min
9 exercises
Cable Bicep Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
EZ Bar Incline Tricep Extension
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Kickback
4 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Pull B
Est. 83 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
T Bar Row
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Leverage Machine Shrug
4 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 15 Reps
Day 6
Push B
Est. 88 min
8 exercises
Barbell Military Press
5 Sets x 5 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 12 Reps
Dip
3 Sets x 15 Reps
Cable Upper Chest Crossover
3 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Day 7
Lower
Est. 74 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Smith Machine Reverse Calf Raise
4 Sets x 15 Reps
Smith Machine Toe Raise
4 Sets x 15 Reps
