New 6 Week workout Plan
Bulking
Advanced
Machine strength
Plan Details
The New 6 Week workout Plan routine by williamdavidson2 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
6 week 6 day bulking workout plan
Routine detail
Day 1
Leg Day Foucs: Quads Calves
Est. 91 min
8 exercises
Stationary Bike
1 Set
Machine Leg Press
6 Sets x 20 Reps
Hack Squat
4 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Single-Leg Extension
5 Sets x 15 Reps
Machine Calf Raise
6 Sets x 20 Reps
Treadmill Running
1 Set
Day 2
Push Day
Est. 92 min
9 exercises
Dip
4 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 20 Reps
Dumbbell Incline Bench Press
5 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
8 minute abs
1 Set
Treadmill Running
1 Set
Day 3
Pull Day
Est. 80 min
8 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Seated Cable Row Wide
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 20 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
5 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 20 Reps
8 minute abs
1 Set
Day 4
Leg Day - Glutes and Hamstrings
Est. 81 min
7 exercises
Cable Hip Abduction
4 Sets x 20 Reps
Barbell Squat
6 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 20 Reps
Barbell Hip Thrust
4 Sets x 20 Reps
Machine Single-Leg Press
4 Sets x 15 Reps
Donkey Kick Machine
5 Sets x 20 Reps
8 minute abs
1 Set
Day 5
Push Day 1A
Est. 108 min
10 exercises
Push-Up
3 Sets x 25 Reps
Barbell Bench Press
6 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Machine Reverse Fly
5 Sets x 15 Reps
Push-Up
5 Sets x 20 Reps
Dip
4 Sets x 10 Reps
Treadmill Running
1 Set
