Get big 6 day split
Bulking
Advanced
Machine strength
Plan Details
The Get big 6 day split routine by ScottThompson8 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and triceps light
Est. 116 min
10 exercises
Barbell Bench Press
10 Sets x 6 Reps
Dumbbell Bench Press (Palms in)
10 Sets x 6 Reps
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Tricep Kickback
4 Sets x 15 Reps
EZ Bar Tricep Extension
4 Sets x 15 Reps
Dumbbell Seated Tricep Press
4 Sets x 15 Reps
Tue
Back and Biceps light
Est. 95 min
12 exercises
Pull-Up
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Smith Machine One-Arm Row
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable One-Arm Bicep Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
EZ Bar Close Grip Curl
4 Sets x 8 Reps
Wed
Shoulders and legs light
Est. 155 min
13 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Front Raise
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 20 Reps
Barbell Behind the Back Shrug
3 Sets x 20 Reps
Barbell Military Press
10 Sets x 10 Reps
Machine Leg Press
10 Sets x 15 Reps
Dumbbell Squat
10 Sets x 8 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Thu
Chest and triceps heavy
Est. 89 min
10 exercises
Barbell Bench Press
6 Sets x 6 Reps
Dumbbell Bench Press (Palms in)
6 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Fri
Back and Biceps heavy
Est. 101 min
11 exercises
Pull-Up
4 Sets x 8 Reps
Smith Machine One-Arm Row
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 6 Reps
Cable V Bar Pulldown
6 Sets x 6 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable One-Arm Bicep Curl
1 Set x 100 Reps
Barbell Curl
5 Sets x 6 Reps
Dumbbell Hammer Curl
5 Sets x 6 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
EZ Bar Close Grip Curl
4 Sets x 8 Reps
Sat
Shoulders and Legs heavy
Est. 101 min
12 exercises
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 6 Reps
Dumbbell Seated Arnold Press
5 Sets x 6 Reps
Dumbbell Seated Press (Palms In)
5 Sets x 6 Reps
Barbell Military Press
5 Sets x 6 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Machine Leg Press
6 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
