Ben and Daniel's 6 Day Bulking Split
Bulking
Advanced
Body
Plan Details
The Ben and Daniel's 6 Day Bulking Split routine by ballen10 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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.
Routine detail
Day 1
Chest, Back and Abs
Est. 28 min
12 exercises
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Pullover
3 Sets x 12,10,8 Reps
Barbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Barbell Deadlift
3 Sets x 12,10,8 Reps
Crunch
3 Sets x 25 Reps
Pull-Up
3 Sets x 12,10,8 Reps
Bench Crunch
3 Sets x 25 Reps
Mountain Climber
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 2
Legs, Lower Back and Abs
Est. 23 min
10 exercises
Elliptical Training
1 Set
Barbell Deep Squat
3 Sets x 12,10,8 Reps
Donkey Calf Raise
3 Sets x 12,10,8 Reps
Barbell Lunge
3 Sets x 12,10,8 Reps
Crunch
3 Sets x 25 Reps
Barbell Standing Calf Raise
3 Sets x 12,10,8 Reps
Bench Crunch
3 Sets x 25 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Mountain Climber
3 Sets x 20 Reps
Elliptical Training
1 Set
Day 3
Arms, Shoulders and Abs
Est. 33 min
14 exercises
Elliptical Training
1 Set
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,10,8 Reps
Barbell Shrug
3 Sets x 12,10,8 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Barbell Shoulder Press
3 Sets x 12,10,8 Reps
Crunch
3 Sets x 25 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12,10,8 Reps
Reverse Crunch
3 Sets x 25 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12,10,8 Reps
Air Bike
3 Sets x 10 Reps
Mountain Climber
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 4
Chest, Back and Abs
Est. 26 min
10 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Crunch
3 Sets x 25 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Reverse Crunch
3 Sets x 25 Reps
Barbell Deadlift
3 Sets x 12,10,8 Reps
Mountain Climber
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Air Bike
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 5
Legs, Lower Back and Abs
Est. 40 min
12 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 12,10,8 Reps
Crunch
3 Sets x 25 Reps
Barbell Squat
3 Sets x 12,10,8 Reps
Reverse Crunch
3 Sets x 25 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Oblique Crunch
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Mountain Climber
3 Sets x 12,10,8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 6
Arms, Shoulders and Abs
Est. 35 min
13 exercises
Elliptical Training
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Crunch
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,8 Reps
Leg Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Oblique Crunch
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12,10,8 Reps
Air Bike
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 12,10,8 Reps
Reverse Crunch
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,10,8 Reps
Leg Pull-In
3 Sets x 10 Reps
