Hardass
Bulking
Intermediate
Dumbbell
Plan Details
The Hardass routine by sixpanel is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a five-day routine, split in the following: Chest and Triceps Back and Biceps Shoulders and Legs Chest and Cleanup Arms Plan for a minimum of one hour and a half, but closer to two hours.
Routine detail
Mon
Chest and Triceps
Est. 93 min
14 exercises
Chest Press Machine (Plate-Loaded)
3 Sets x 30 Reps
Barbell Bench Press
1 Set x 20 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Incline Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets
Chest Press Machine (Plate-Loaded)
3 Sets
Tue
Back and Biceps
Est. 111 min
16 exercises
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Face Pull
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Cable Seated Bicep Curl
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 12 Reps
Standing 21s
3 Sets x 21 Reps
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Shoulders and Legs
Est. 125 min
24 exercises
Barbell Military Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Face Pull
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 18 Reps
Dumbbell Seated Shoulder Press
1 Set x 12 Reps
Dumbbell Seated Shoulder Press
1 Set x 12 Reps
Dumbbell Seated Shoulder Press
1 Set x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Barbell Shrug
1 Set x 18 Reps
Barbell Shrug
1 Set x 18 Reps
Barbell Shrug
1 Set x 18 Reps
Machine Shoulder Press
3 Sets x 20 Reps
Barbell Neck Press
3 Sets x 18 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Fri
Chest and Cleanup
Est. 58 min
15 exercises
Chest Press Machine (Plate-Loaded)
3 Sets x 30 Reps
Barbell Bench Press
1 Set x 20 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 2 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 20 Reps
Cable Cross-Over
3 Sets x 18 Reps
Sat
Arms
Est. 100 min
15 exercises
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Face Pull
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Standing 21s
3 Sets x 21 Reps
Standing 21s (Overhand Grip)
3 Sets x 21 Reps
Cable Seated Bicep Curl
3 Sets x 12 Reps
Grip Machine
3 Sets x 8 Reps
Cable Bicep Curl
1 Set
Cable Tricep Pushdown (Rope)
1 Set
Sun
Rest
Est. 0 min
0 exercises
This day is empty
