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
1 Set
Abdominal Pendulum
4 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
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
5 Sets x 8 Reps
Dumbbell Lunge
5 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Barbell Seated Calf Raise
4 Sets x 8 Reps
Thu
arms
Est. 68 min
8 exercises
Barbell Curl
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
5 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Fri
shoulders and traps
Est. 57 min
7 exercises
Handstand Push-Up
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
5 Sets x 8 Reps
Barbell Upright Row
5 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Weight Plate Front Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Sat
chest
Est. 58 min
7 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Sun
back
Est. 57 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
