6 Day Cycle
Bulking
Advanced
Barbell
Plan Details
The 6 Day Cycle routine by builesa is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
allow you to hit all areas almost twice in a 6 day cycle.
Routine detail
Day 1
Chest, shoulders, triceps
Est. 63 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Day 2
Back, biceps, cardio
Est. 83 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Weight Plate Reverse Curl
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Weight Plate Pinch
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Running
1 Set
Wrist Roller
3 Sets x 8 Reps
Day 3
Legs and abs
Est. 82 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Boxing
1 Set
Single-Leg Calf Raise
3 Sets x 8 Reps
