6 Day Plan - JEFIT

Routine detail

6 Day Plan - JEFIT

6 Day Plan banner

6 Day Plan

AUDIO TIP

Bulking

Intermediate

Dumbbell

Plan Details

The 6 Day Plan routine by mike6ft2 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Target pairs of muscle groups. aim for 5 x 5 sets with 80% 1rpm of major lifts on targeting muscle groups aim for 8 to 12 failure.

Routine detail

Any

Back and Chest

Est. 60 min

7 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dip Demonstration

Dip

4 Sets x 8 Reps

Any

Chest and Back

Est. 68 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Any

Abs, Arms and Shoulders

Est. 68 min

9 exercises

Sit-Up Demonstration

Sit-Up

3 Sets x 20 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 5 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

5 Sets x 5 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Any

Legs

Est. 58 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

4 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 20 Reps

Any

legs

Est. 59 min

6 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 8 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

4 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 8 Reps

Any

Shoulders and Arms

Est. 73 min

9 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 8 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 8 Reps