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This is an Advanced 6 Day Bulking Split routine for those who are looking to step up their bulking goals from a standard beginner or intermediate routine.
As in a bulking routine, for the first set of any exercise you are performing, you will do whatever weight you can perform for up to 14 repetitions.
The following sets you will decrease the amount of reps from 14 to 12, 10, 8 and ending with 6 reps with the most amount of weight you can perform for 6 repetitions.
For many of the bodyweight exercises, i.e Pullups, you will perform this exercise for up to 4 sets and 15 reps for each set.
There is a main focus on compound exercises to stimulate your growth hormones to gain more muscle mass and size. Performing exercises with correct form and pushing yourself to lift for the reps listed is key to bulk up and gain the muscle mass you are looking to achieve.
*** Note : Diet is key when you are performing this routine.
For many bulking routines, the main focus is to take in more carbohydrates then protein. Protein is key to help rebuild muscles but carbs help fuel and make the muscles fuller.
You will take in a ratio of 2 to 1 carbs to protein when you are performing this routine to see optimal results for your bulk.
Elliptical Training
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1x0 reps |
rest: 3s
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Barbell Bench Press
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3x12,10,8 reps |
rest: 0s
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Dumbbell Pullover
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3x12,10,8 reps |
rest: 0s
|
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Barbell Incline Bench Press
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3x12,10,8 reps |
rest: 0s
|
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Dumbbell One-Arm Row
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3x12,10,8 reps |
rest: 0s
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Barbell Deadlift
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3x12,10,8 reps |
rest: 0s
|
||
Crunch
|
3x25,25,25 reps |
rest: 0s
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Pull-Up
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3x12,10,8 reps |
rest: 0s
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Bench Crunch
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3x25,25,25 reps |
rest: 0s
|
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Mountain Climber
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3x20,20,20 reps |
rest: 0s
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Machine Ab Crunch
|
3x8 reps |
rest: 3s
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Elliptical Training
|
1x0 reps |
rest: 3s
|
Elliptical Training
|
1x0 reps |
rest: 3s
|
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Barbell Deep Squat
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3x12,10,8 reps |
rest: 0s
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Donkey Calf Raise
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3x12,10,8 reps |
rest: 0s
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Barbell Lunge
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3x12,10,8 reps |
rest: 0s
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Crunch
|
3x25,25,25 reps |
rest: 0s
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Barbell Standing Calf Raise
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3x12,10,8 reps |
rest: 0s
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Bench Crunch
|
3x25,25,25 reps |
rest: 0s
|
||
Cable Seated Row
|
3x12,10,8 reps |
rest: 0s
|
||
Mountain Climber
|
3x20,20,20 reps |
rest: 0s
|
||
Elliptical Training
|
1x0 reps |
rest: 3s
|
Elliptical Training
|
1x0 reps |
rest: 3s
|
||
Dumbbell Lateral Raise
|
3x12,10,8 reps |
rest: 0s
|
||
Dumbbell Alternating Bicep Curl
|
3x12,10,8 reps |
rest: 0s
|
||
Barbell Shrug
|
3x12,10,8 reps |
rest: 0s
|
||
Barbell Curl
|
3x12,10,8 reps |
rest: 0s
|
||
Barbell Shoulder Press
|
3x12,10,8 reps |
rest: 0s
|
||
Crunch
|
3x25,25,25 reps |
rest: 0s
|
||
Barbell Bench Press (Close Grip)
|
3x12,10,8 reps |
rest: 0s
|
||
Reverse Crunch
|
3x25,25,25 reps |
rest: 0s
|
||
Barbell Tricep Extension
|
3x12,10,8 reps |
rest: 0s
|
||
Air Bike
|
3x8 reps |
rest: 3s
|
||
Mountain Climber
|
3x20,20,20 reps |
rest: 0s
|
||
Oblique Crunch
|
3x8 reps |
rest: 3s
|
||
Elliptical Training
|
1x0 reps |
rest: 3s
|
Elliptical Training
|
1x0 reps |
rest: 3s
|
||
Dumbbell Bench Press
|
3x12,10,8 reps |
rest: 0s
|
||
Crunch
|
3x25,25,25 reps |
rest: 0s
|
||
Dumbbell Incline Bench Press
|
3x12,10,8 reps |
rest: 0s
|
||
Reverse Crunch
|
3x25,25,25 reps |
rest: 0s
|
||
Barbell Deadlift
|
3x12,10,8 reps |
rest: 0s
|
||
Mountain Climber
|
3x20 reps |
rest: 0s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x12,10,8 reps |
rest: 3s
|
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Air Bike
|
3x8 reps |
rest: 3s
|
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Elliptical Training
|
1x0 reps |
rest: 3s
|
Elliptical Training
|
1x0 reps |
rest: 3s
|
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Machine Leg Press
|
3x12,10,8 reps |
rest: 0s
|
||
Crunch
|
3x25 reps |
rest: 0s
|
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Barbell Squat
|
3x12,10,8 reps |
rest: 0s
|
||
Reverse Crunch
|
3x25 reps |
rest: 0s
|
||
Cable Seated Row
|
3x12,10,8 reps |
rest: 0s
|
||
Oblique Crunch
|
3x8 reps |
rest: 3s
|
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Machine Hip Abduction
|
3x8 reps |
rest: 3s
|
||
Machine Hip Adduction
|
3x8 reps |
rest: 3s
|
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Mountain Climber
|
3x12,10,8 reps |
rest: 0s
|
||
Decline Bench Leg Raise
|
3x8 reps |
rest: 3s
|
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Elliptical Training
|
1x0 reps |
rest: 3s
|
Elliptical Training
|
1x0 reps |
rest: 3s
|
||
Dumbbell Seated Shoulder Press
|
3x12,10,8 reps |
rest: 0s
|
||
Dumbbell Concentration Curl
|
3x12,10,8 reps |
rest: 0s
|
||
Dumbbell Lateral Raise
|
3x12,10,8 reps |
rest: 0s
|
||
Barbell Tricep Extension
|
3x12,10,8 reps |
rest: 0s
|
||
Dumbbell Seated Arnold Press
|
3x12,10,8 reps |
rest: 0s
|
||
Barbell Tricep Extension (Supine)
|
3x12,10,8 reps |
rest: 3s
|
||
Dumbbell Shoulder Shrug
|
3x12,10,8 reps |
rest: 0s
|
||
Bench Crunch
|
3x25 reps |
rest: 0s
|
||
Mountain Climber
|
3x20 reps |
rest: 3s
|
||
Crunch
|
3x25 reps |
rest: 0s
|
||
Elliptical Training
|
1x0 reps |
rest: 3s
|