6 Day intense bulking
Bulking
Advanced
Barbell
Plan Details
The 6 Day intense bulking routine by francoisdomainuk is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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Routine detail
Day 1
CHEST & triceps
Est. 0 min
11 exercises
Dumbbell Bench Press
6 Sets x 10,10,8,8,6,6 Reps
Dumbbell Incline Bench Press
6 Sets x 10,10,8,8,5,5 Reps
Dumbbell Decline Bench Press
6 Sets x 10,10,8,8,5,5 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Machine Fly
3 Sets x 18 Reps
Cable Cross-Over
4 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Weighted Bench Dip
4 Sets x 10 Reps
Air Bike
4 Sets x 50 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Day 2
BACK & biceps
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Barbell Deadlift
6 Sets x 10,10,8,8,5,5 Reps
Cable Seated Row
6 Sets x 10,10,10,10,8,8 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 12,10,8,6 Reps
Day 3
Rest / Cardio
Est. 0 min
1 exercise
Running
4 Sets
Day 4
LEGS & Shoulders
Est. 0 min
11 exercises
Barbell Squat
8 Sets x 10,10,10,10,8,8,5,5 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,12,10,8 Reps
Weight Plate Front Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Press Sit-Up
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Day 5
TRICEPS & Chest
Est. 0 min
11 exercises
Barbell Bench Press (Close Grip)
4 Sets x 12,10,10,8 Reps
Bench Dip
4 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 14,12,10,8 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Decline Oblique Crunch
4 Sets x 20 Reps
Bench Crunch
4 Sets x 20 Reps
Day 6
Rest / Cardio
Est. 0 min
0 exercises
This day is empty
Day 7
BICEPS & Back
Est. 0 min
11 exercises
Barbell Curl
4 Sets x 12,10,10,8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 14,12,10,8 Reps
Barbell Spider Curl
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Bench Leg Pull-In
4 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 50 Reps
Day 8
SHOULDERS & legs
Est. 0 min
11 exercises
Barbell Military Press
4 Sets x 12,10,10,8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,10,8 Reps
Barbell Upright Row
4 Sets x 12,10,10,8 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Barbell Rear Military Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Cable Wood Chop
4 Sets x 10 Reps
Day 9
Cardio / Rest
Est. 0 min
0 exercises
This day is empty
