Next 6*6
Bulking
Intermediate
Barbell
Plan Details
The Next 6*6 routine by DrShiuq is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Universal program
Routine detail
Day 1
Up day1
Est. 64 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
1 Set x 20 Reps
Day 2
Down day2
Est. 75 min
7 exercises
Barbell 1/2 Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Day 3
Up day3
Est. 80 min
7 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
2 Sets x 20 Reps
Day 4
Down day4
Est. 77 min
7 exercises
Barbell Sumo Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 5
Up day5
Est. 74 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Bokowie skruchiwaniya
1 Set x 20 Reps
Day 6
Down day6
Est. 71 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Side Bend
1 Set x 20 Reps
Barbell Row
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
