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This is an Advanced 6 Day Bulking Split routine for those who are looking to step up their bulking goals from a standard beginner or intermediate routine.
As in a bulking routine, for the first set of any exercise you are performing, you will do whatever weight you can perform for up to 14 repetitions.
The following sets you will decrease the amount of reps from 14 to 12, 10, 8 and ending with 6 reps with the most amount of weight you can perform for 6 repetitions.
For many of the bodyweight exercises, i.e Pullups, you will perform this exercise for up to 4 sets and 15 reps for each set.
There is a main focus on compound exercises to stimulate your growth hormones to gain more muscle mass and size. Performing exercises with correct form and pushing yourself to lift for the reps listed is key to bulk up and gain the muscle mass you are looking to achieve.
*** Note : Diet is key when you are performing this routine.
For many bulking routines, the main focus is to take in more carbohydrates then protein. Protein is key to help rebuild muscles but carbs help fuel and make the muscles fuller.
You will take in a ratio of 2 to 1 carbs to protein when you are performing this routine to see optimal results for your bulk.
Back Hyperextension
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5x20 reps |
rest: 20s
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Pull-Up
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5x15 reps |
rest: 25s
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Barbell Deadlift
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5x15 reps |
rest: 25s
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Cable Lat Pulldown (Wide Grip)
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5x15 reps |
rest: 25s
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Cable Seated Row
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5x15 reps |
rest: 25s
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Machine Lat Pulldown
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5x15 reps |
rest: 18s
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Dumbbell Seated Arnold Press
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5x15 reps |
rest: 20s
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Dumbbell Lateral Raise
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5x15 reps |
rest: 25s
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Dumbbell Reverse Fly
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5x15 reps |
rest: 20s
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Machine Shoulder Press
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5x15 reps |
rest: 20s
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Dumbbell One-Arm Front Raise
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5x15 reps |
rest: 15s
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Cable Deltoid Raise
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5x15 reps |
rest: 20s
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Dip
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5x15 reps |
rest: 18s
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Machine Dip
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5x7 reps |
rest: 20s
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Cable Tricep Pushdown (Rope)
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5x15 reps |
rest: 15s
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Dumbbell Alternating Incline Curl
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5x15 reps |
rest: 15s
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Dumbbell Hammer Curl
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5x15 reps |
rest: 20s
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Preacher Curl Machine
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5x15 reps |
rest: 20s
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Clap Push-Up
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5x15 reps |
rest: 20s
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Smith Machine Bench Press
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5x15 reps |
rest: 20s
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Barbell Incline Bench Press
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5x15 reps |
rest: 25s
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Dumbbell Bench Press
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5x15 reps |
rest: 20s
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Machine Fly
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5x15 reps |
rest: 25s
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Machine Bench Press
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5x15 reps |
rest: 20s
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Smith Machine Squat
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5x15 reps |
rest: 22s
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Machine Leg Extension
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5x17 reps |
rest: 20s
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Machine Leg Press
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5x15 reps |
rest: 25s
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Machine Leg Press (Wide Stance)
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5x15 reps |
rest: 20s
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Dumbbell Lunge
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3x15 reps |
rest: 20s
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Calf Press On Leg Press
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5x15 reps |
rest: 20s
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Machine Bench Press
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5x10 reps |
rest: 15s
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Dumbbell Decline Bench Press
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5x20 reps |
rest: 15s
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Machine Fly
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5x15 reps |
rest: 25s
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Cable Seated Row
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5x15 reps |
rest: 20s
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Pull-Up
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5x12 reps |
rest: 15s
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Dumbbell Rotational Row
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5x20 reps |
rest: 20s
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Parallel Bar Hip Raise
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5x15 reps |
rest: 25s
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Back Hyperextension
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5x15 reps |
rest: 20s
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Machine Assisted Pull-Up
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4x10 reps |
rest: 15s
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Dumbbell Seated Arnold Press
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5x8 reps |
rest: 18s
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Dumbbell Lateral Raise
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5x18 reps |
rest: 15s
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Barbell Shoulder Press
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5x8 reps |
rest: 20s
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Dumbbell Upright Row
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5x15 reps |
rest: 20s
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Preacher Curl Machine
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5x15 reps |
rest: 20s
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5x8 reps |
rest: 20s
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Dumbbell Bicep Curl
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5x12 reps |
rest: 20s
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Dip
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5x10 reps |
rest: 15s
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Leverage Shoulder Press
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5x15 reps |
rest: 20s
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