6 Day BULK
General
Beginner
Machine strength
Plan Details
The 6 Day BULK routine by jakehallock is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
CHEST
Est. 83 min
13 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Decline Fly
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Dumbbell Incline Fly
1 Set x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Push-Up
3 Sets x 15 Reps
Decline Crunch
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Plank
3 Sets
Day 2
BACK
Est. 57 min
7 exercises
Pull-Up
4 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Day 3
LEGS/Shoulders/arms
Est. 100 min
13 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Plank
3 Sets
Day 6
Leg/shoulders/ARMS
Est. 110 min
14 exercises
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Calf Raise
2 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
21's
3 Sets x 8 Reps
Barbell Curl Against an Incline
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
