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Bulking Split Routine
Bulking
Advanced
Machine strength
Plan Details
The Bulking Split Routine routine by w_omega is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This Bulking Split routine is an advanced routine for those who are looking to step up from a beginner or intermediate routine. For the first week, the amount of reps should be decreasing from 14 to 12, 10, 8 and ending with 6 reps with the most amount of weight you can perform for 6 repetitions. Then, afterwards, you will keep the rep count between 12 and 20 for any exercise. If you don't like working with machines, feel free to change some exercises to their free weight version, like Smith Machine squat to Barbell squat, Bench press machine to Barbel bench press and so on. You don't have to follow the order, any order is applicable as long as you are feeling every rep and making every set count ! The time spent on the treadmill at the beginning of each session is to warm-up the whole body so you don't hurt any muscle at the beginning, feel free to skip it if you had already performed any other kind of warm-up . As for any bulking routine, 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. I hope you will enjoy this routine !
Routine detail
Mon
Chest, Back and Abs
Est. 87 min
12 exercises
Treadmill Running
1 Set
Barbell Deadlift
5 Sets x 14,12,10,8,6 Reps
Barbell Bent-Over Row
5 Sets x 14,12,10,8,6 Reps
Barbell Romanian Deadlift
5 Sets x 14,12,10,8,6 Reps
Dumbbell One-Arm Row
5 Sets x 14,12,10,8,6 Reps
Cable Rope Face Pull
5 Sets x 14,12,10,8,6 Reps
Back Hyperextension
5 Sets x 14,12,10,8,6 Reps
Machine Bench Press
5 Sets x 14,12,10,8,6 Reps
Machine Incline Chest Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Pullover
5 Sets x 14,12,10,8,6 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 14,12,10,8,6 Reps
Scissor Kick
5 Sets x 14,12,10,8,6 Reps
Tue
Arms, Shoulders, Back and Abs
Est. 88 min
11 exercises
Treadmill Running
1 Set
Dumbbell Lateral Raise
5 Sets x 14,12,10,8,6 Reps
Smith Machine Shrug
5 Sets x 14,12,10,8,6 Reps
Smith Machine Rear Shoulder Press
5 Sets x 14,12,10,8,6 Reps
Barbell Curl
5 Sets x 14,12,10,8,6 Reps
Dumbbell Spider Curl
3 Sets x 55 Reps
Preacher Curl Machine
5 Sets x 14,12,10,8,6 Reps
Machine Dip
5 Sets x 14,12,10,8,6 Reps
Back Hyperextension
5 Sets x 14,12,10,8,6 Reps
Decline Crunch
5 Sets x 14,12,10,8,6 Reps
Scissor Kick
5 Sets x 14,12,10,8,6 Reps
Wed
Legs, Lower Back and Abs
Est. 101 min
14 exercises
Treadmill Running
1 Set
Machine Leg Press
5 Sets x 14,12,10,8,6 Reps
Calf Press On Leg Press
5 Sets x 14,12,10,8,6 Reps
Smith Machine Squat
5 Sets x 14,12,10,8,6 Reps
Machine Leg Curl (Prone)
5 Sets x 14,12,10,8,6 Reps
Barbell Hack Squat
5 Sets x 14,12,10,8,6 Reps
Machine Seated Calf Raise
5 Sets x 14,12,10,8,6 Reps
Cable Seated Row
5 Sets x 14,12,10,8,6 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 14,12,10,8,6 Reps
Barbell Deadlift
5 Sets x 14,12,10,8,6 Reps
Back Hyperextension
5 Sets x 14,12,10,8,6 Reps
Cable Rope Face Pull
5 Sets x 14,12,10,8,6 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 14,12,10,8,6 Reps
Scissor Kick
5 Sets x 14,12,10,8,6 Reps
Thu
Chest, Back and Abs
Est. 90 min
12 exercises
Treadmill Running
1 Set
Barbell Deadlift
5 Sets x 14,12,10,8,6 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 14,12,10,8,6 Reps
Barbell Good Morning
5 Sets x 14,12,10,8,6 Reps
Cable Rope Face Pull
5 Sets x 14,12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 14,12,10,8,6 Reps
Back Hyperextension
5 Sets x 14,12,10,8,6 Reps
Dumbbell Bench Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Incline Bench Press
5 Sets x 14,12,10,8,6 Reps
Machine Fly
5 Sets x 14,12,10,8,6 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 14,12,10,8,6 Reps
Scissor Kick
5 Sets x 14,12,10,8,6 Reps
Fri
Arms, Shoulders, Back and Abs
Est. 104 min
13 exercises
Treadmill Running
1 Set
Dumbbell Seated Shoulder Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Seated Arnold Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Shoulder Shrug
5 Sets x 14,12,10,8,6 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 14,12,10,8,6 Reps
Dumbbell Spider Curl
3 Sets x 55 Reps
Preacher Curl Machine
5 Sets x 14,12,10,8,6 Reps
Machine Dip
5 Sets x 14,12,10,8,6 Reps
Dumbbell Tricep Extension
5 Sets x 14,12,10,8,6 Reps
Back Hyperextension
5 Sets x 14,12,10,8,6 Reps
Cable Rope Face Pull
5 Sets x 14,12,10,8,6 Reps
Bench Weighted Decline Crunch
5 Sets x 14,12,10,8,6 Reps
Scissor Kick
5 Sets x 14,12,10,8,6 Reps
Sat
Legs, Back and Abs
Est. 99 min
13 exercises
Walking
1 Set
Barbell Deadlift
5 Sets x 14,12,10,8,6 Reps
Barbell Bent-Over Row
5 Sets x 14,12,10,8,6 Reps
Cable Seated Row
5 Sets x 14,12,10,8,6 Reps
Smith Machine Squat
5 Sets x 14,12,10,8,6 Reps
Smith Machine Reverse Calf Raise
5 Sets x 14,12,10,8,6 Reps
Back Hyperextension
5 Sets x 14,12,10,8,6 Reps
Custom Hyperextensions
5 Sets x 14,12,10,8,6 Reps
Machine Leg Press
5 Sets x 14,12,10,8,6 Reps
Calf Press On Leg Press
5 Sets x 14,12,10,8,6 Reps
Machine Leg Extension
10 Sets x 14,12,10,8,6,6,6,6,6,6 Reps
Leg Raise
5 Sets x 14,12,10,8,6 Reps
Scissor Kick
5 Sets x 14,12,10,8,6 Reps
