6 weeks bulking programe - JEFIT

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6 weeks bulking programe - JEFIT

6 weeks bulking programe banner

6 weeks bulking programe

Bulking

Intermediate

Barbell

Plan Details

The 6 weeks bulking programe routine by shayan234 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Mon

cardio

Est. 87 min

5 exercises

Running Demonstration

Running

1 Set

Abdominal Pendulum Demonstration

Abdominal Pendulum

4 Sets x 8 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Crunch Demonstration

Crunch

3 Sets x 8 Reps

Tue

REST DAT

Est. 0 min

0 exercises

This day is empty

Wed

LEGS

Est. 61 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

5 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

4 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 8 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

4 Sets x 8 Reps

Thu

arms

Est. 68 min

8 exercises

Barbell Curl Demonstration

Barbell Curl

5 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

5 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Bench Dip Demonstration

Bench Dip

4 Sets x 8 Reps

Fri

shoulders and traps

Est. 57 min

7 exercises

Handstand Push-Up Demonstration

Handstand Push-Up

3 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

5 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

4 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Sat

chest

Est. 58 min

7 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 8 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 8 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Sun

back

Est. 57 min

7 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

5 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 8 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 8 Reps