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Six day splits
Bulking
Intermediate
Machine strength
Plan Details
The Six day splits routine by Sammi rose is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
A - Legs/Abs 1
Est. 72 min
9 exercises
Dumbbell Step-Up
3 Sets x 8 Reps
Forward Step-Up
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Single-Leg Calf Raise
10 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 2
B - Upper Body 1
Est. 44 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Day 3
C - Legs/Abs 2
Est. 73 min
8 exercises
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Glute Bridge
5 Sets x 5 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Calf Raise
10 Sets x 20 Reps
Day 4
D - Upper Body 2
Est. 47 min
7 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Day 5
E - Legs/Abs 3
Est. 68 min
9 exercises
Dumbbell Step-Up
3 Sets x 8 Reps
Forward Step-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Single-Leg Calf Raise
5 Sets x 20 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Day 6
F - Upper Body 3
Est. 53 min
7 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
