Zacks muscle attack
Bulking
Advanced
Body
Plan Details
The Zacks muscle attack routine by ZacharySalls is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
legs and abs
Est. 70 min
12 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Bridge
3 Sets
Glute Kickback
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Step Machine
1 Set
Day 2
chest and triceps
Est. 81 min
13 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Side Bridge
3 Sets
Scissor Kick
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 3
shoulders and abs
Est. 73 min
12 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Treadmill Running
1 Set
Day 4
legs and abs
Est. 91 min
11 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Flutter Kick
3 Sets x 20 Reps
Glute Kickback
3 Sets x 20 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Step Machine
1 Set
Day 5
back and abs
Est. 83 min
13 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Bridge
3 Sets
Glute Kickback
3 Sets x 15 Reps
Flutter Kick
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Day 6
biceps
Est. 84 min
13 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 20 Reps
Plank
3 Sets
Flutter Kick
3 Sets x 20 Reps
Glute Kickback
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Rowing
1 Set
