Mass Gainer 6 days
Bulking
Advanced
Machine strength
Plan Details
The Mass Gainer 6 days routine by Milan_012 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
1 hour sessions to target whole body in one week. Not strict days just very through all the sessions in one week
Routine detail
Day 8
Back
Est. 69 min
8 exercises
Pull-Up
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Upper Row
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Day 8
Legs
Est. 44 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Day 8
Arms
Est. 62 min
7 exercises
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Day 8
Shoulders + Abs
Est. 69 min
8 exercises
Smith Machine Rear Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Abdominal Pendulum
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Day 8
Chest
Est. 56 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Day 8
Cardio
Est. 33 min
2 exercises
Walking
1 Set
Treadmill Running
1 Set
