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6 Day Cardio+Bulking split
Bulking
Intermediate
Machine strength
Plan Details
The 6 Day Cardio+Bulking split routine by jasur_khabib is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is an Advanced 6 Day Bulking Split routine for those who are looking to step up their bulking goals from a standard beginner or intermediate routine. As in a bulking routine, for the first set of any exercise you are performing, you will do whatever weight you can perform for up to 14 repetitions. The following sets you will decrease the amount of reps from 14 to 12, 10, 8 and ending with 6 reps with the most amount of weight you can perform for 6 repetitions. For many of the bodyweight exercises, i.e Pullups, you will perform this exercise for up to 4 sets and 15 reps for each set. There is a main focus on compound exercises to stimulate your growth hormones to gain more muscle mass and size. Performing exercises with correct form and pushing yourself to lift for the reps listed is key to bulk up and gain the muscle mass you are looking to achieve. *** Note : Diet is key when you are performing this routine. For many bulking routines, the main focus is to take in more carbohydrates then protein. Protein is key to help rebuild muscles but carbs help fuel and make the muscles fuller. You will take in a ratio of 2 to 1 carbs to protein when you are performing this routine to see optimal results for your bulk.
Routine detail
Mon
Arms, Forearms, Shoulders and Abs
Est. 80 min
10 exercises
Treadmill Running
1 Set
Recumbent Bike
1 Set
Leverage Shoulder Press
4 Sets x 8 Reps
Barbell Front Raise
1 Set
Dumbbell Lateral Raise
5 Sets x 14,12,10,8,6 Reps
Barbell Curl
5 Sets x 14,12,10,8,6 Reps
Barbell Upright Row
4 Sets x 12,10,8,6 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Plank
4 Sets
Parallel Bar Hip Raise
4 Sets x 15 Reps
Tue
Arms, Forearms, Shoulders and Abs
Est. 78 min
10 exercises
Treadmill Running
1 Set
Dumbbell Seated Shoulder Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Lateral Raise
5 Sets x 14,12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Barbell Curl
5 Sets x 14,12,10,8,6 Reps
Dumbbell One-Arm Tricep Kickback
1 Set
Preacher Curl Machine
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Crunch
4 Sets x 20 Reps
Bench Crunch
4 Sets x 20 Reps
Wed
Chest, Back and Abs
Est. 71 min
8 exercises
Treadmill Running
1 Set
Indoor Cycling
1 Set
Pull-Up
3 Sets x 15 Reps
Barbell Bench Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Pullover
5 Sets x 14,12,10,8,6 Reps
Dumbbell One-Arm Row
5 Sets x 14,12,10,8,6 Reps
Bench Crunch
4 Sets x 25 Reps
Air Bike
4 Sets x 15 Reps
Thu
Chest, Back and Abs
Est. 77 min
10 exercises
Treadmill Running
1 Set
Pull-Up (Hammer Grip)
2 Sets x 15 Reps
Dumbbell Bench Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Fly
5 Sets x 14,12,10,8,6 Reps
Dumbbell Pullover
1 Set
Cable Lat Pulldown (Wide Grip)
5 Sets x 14,12,10,8,6 Reps
Dumbbell One-Arm Row
1 Set
Decline Crunch
3 Sets x 25 Reps
Reverse Crunch
3 Sets x 20 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Fri
Legs, Lower Back and Abs
Est. 79 min
8 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Cable Seated Row
5 Sets x 14,12,10,8,6 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Crunch
4 Sets x 20 Reps
Knee to Chest (Supine)
4 Sets x 15 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Sat
Legs, Lower Back and Abs
Est. 76 min
8 exercises
Treadmill Running
1 Set
Machine Seated Row
4 Sets x 15 Reps
Machine Leg Press
5 Sets x 14,12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Plank
4 Sets
Reverse Crunch
4 Sets x 20 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
