workout for 6day - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

workout for 6day - JEFIT

workout for 6day banner

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 Demonstration

Pull-Up

3 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

3 Sets x 12 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

3 Sets x 12 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 15 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

4 Sets x 15 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

4 Sets x 15 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 15 Reps

Day 2

Push A

Est. 96 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 15 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

3 Sets x 12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 12 Reps

Day 3

Arm

Est. 78 min

9 exercises

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

4 Sets x 12 Reps

EZ Bar Incline Tricep Extension Demonstration

EZ Bar Incline Tricep Extension

4 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Dumbbell Alternating Kickback Demonstration

Dumbbell Alternating Kickback

4 Sets x 12 Reps

EZ Bar Curl (Reverse Grip) Demonstration

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 Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 10 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

4 Sets x 12 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

4 Sets x 15 Reps

Day 6

Push B

Est. 88 min

8 exercises

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 5 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 10 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 12 Reps

Dip Demonstration

Dip

3 Sets x 15 Reps

Cable Upper Chest Crossover Demonstration

Cable Upper Chest Crossover

3 Sets x 15 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Day 7

Lower

Est. 74 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

4 Sets x 15 Reps

Smith Machine Toe Raise Demonstration

Smith Machine Toe Raise

4 Sets x 15 Reps