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6 day split
Bulking
Intermediate
Machine strength
Plan Details
The 6 day split routine by tjohnstad is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Legday
Est. 49 min
7 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Tue
Chestday
Est. 37 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Wed
Backday
Est. 38 min
6 exercises
Pull-Up
2 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Thu
Shoulders
Est. 39 min
6 exercises
Cable Internal Rotation
3 Sets x 15 Reps
Cable External Rotation
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Fri
Arms
Est. 39 min
6 exercises
Dumbbell Hammer Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Sat
Abs & Cardio
Est. 59 min
5 exercises
Step Machine
1 Set
Indoor Cycling
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
