Six & up!
Bulking
Intermediate
Machine strength
Plan Details
The Six & up! routine by storm2412 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Start at 8 to 12 reps with a warm up weight, then steadily increase weight for each set of 8 reps. Keep increasing all the while you can get more than 6 reps and then aim to get one extra rep on your next workout, until you eventually get to 8. On your last increase aim to get at least 4 reps, then for one more set drop the weight to your last set of 8 and aim to get another 8.
Routine detail
Day 1
Chest & Biceps
Est. 104 min
7 exercises
Pull-Up Progression
4 Sets x 8 Reps
Barbell Bench Press
10 Sets x 8 Reps
Dumbbell Incline Bench Press
6 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Cable Lower Chest Raise
5 Sets x 8 Reps
Barbell Preacher Curl
6 Sets x 8 Reps
Cable Reverse Curl
10 Sets x 8 Reps
Day 2
Legs & Shoulders
Est. 95 min
7 exercises
Handstand Push-Up Progression
4 Sets x 8 Reps
Barbell Squat
8 Sets x 8 Reps
Machine Leg Curl (Prone)
6 Sets x 8 Reps
Machine Calf Press
5 Sets x 12 Reps
Dumbbell Seated Arnold Press
8 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 3
Back & Triceps
Est. 72 min
5 exercises
Pull-Up Progression
4 Sets x 8 Reps
Barbell Deadlift
8 Sets x 8 Reps
Machine Seated Row
6 Sets x 8 Reps
Dip
6 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
10 Sets x 8 Reps
