ABCDEF
Bulking
Advanced
Machine strength
Plan Details
The ABCDEF routine by PabloRJ79 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
A
Est. 62 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Cable Incline Fly
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Elevated Push-Up
4 Sets x 10 Reps
Tue
B
Est. 69 min
9 exercises
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Wed
C
Est. 68 min
8 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Hack Squat
4 Sets x 6 Reps
Nordic curl
4 Sets x 10 Reps
Dumbbel Bulgarian Split Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
Thu
D
Est. 49 min
6 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Fri
E
Est. 70 min
10 exercises
Preacher Curl Machine
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Sat
F
Est. 72 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Hack Squat
4 Sets x 10 Reps
Nordic curl
4 Sets x 10 Reps
Dumbbel Bulgarian Split Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
