6 Day Training Plan Level 1
Bulking
Advanced
Machine strength
Plan Details
The 6 Day Training Plan Level 1 routine by vikasshh 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 & Biceps
Est. 104 min
11 exercises
Barbell Bench Press
6 Sets x 10 Reps
Smith Machine Decline Bench Press
6 Sets x 8 Reps
Leverage Decline Chest Press
6 Sets x 8 Reps
Dips Chest Version
6 Sets x 10 Reps
Machine Fly
6 Sets x 8 Reps
Dumbbell Fly
6 Sets x 10 Reps
Cable Cross-Over
6 Sets x 10 Reps
Barbell Curl
6 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 12 Reps
Day 2
Lats & Triceps
Est. 96 min
12 exercises
Barbell Deadlift
9 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
T Bar Row
5 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
6 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Dumbbell Tricep Kickback
2 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Dumbbell Calf Raise
6 Sets x 10 Reps
Dumbbell Seated Calf Raise
6 Sets x 10 Reps
Cable Internal Rotation
5 Sets x 8 Reps
Cable External Rotation
5 Sets x 10 Reps
Day 3
Quads & Delts
Est. 88 min
11 exercises
Smith Machine Squat
8 Sets x 10 Reps
Barbell Squat
8 Sets x 10 Reps
Machine Leg Press
6 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Front Squat
6 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
6 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Landmines
3 Sets x 8 Reps
Day 4
Chest & Biceps
Est. 78 min
9 exercises
Barbell Incline Bench Press
6 Sets x 8 Reps
Dumbbell Bench Press
6 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Seated Calf Raise
6 Sets x 25 Reps
Day 5
Lat & Triceps
Est. 92 min
11 exercises
Pull-Up
6 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
5 Sets x 10 Reps
Dumbell Bent Arm PullOver
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
6 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
6 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Machine Tricep Extension
5 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Day 6
Hams & Traps
Est. 70 min
8 exercises
Barbell Romanian Deadlift
6 Sets x 10 Reps
Barbell Deep Squat
6 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Machine Calf Raise
6 Sets x 10 Reps
