6D/W Transformation
Bulking
Intermediate
Dumbbell
Plan Details
The 6D/W Transformation routine by sculptme is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest/Triceps/Calves
Est. 50 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Tue
Back/Biceps
Est. 59 min
8 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Wed
Legs/Shoulders/Abs
Est. 78 min
11 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Military Press (Seated)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cross Body Crunch
3 Sets x 12 Reps
Thu
Chest/Triceps/Calves
Est. 50 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Fri
Back/Biceps
Est. 59 min
8 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Sat
Legs/Shoulders/Abs
Est. 78 min
11 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Military Press (Seated)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cross Body Crunch
3 Sets x 12 Reps
