6 Day Split (Home)
Bulking
Intermediate
Dumbbell
Plan Details
The 6 Day Split (Home) routine by AlexMarshall5 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Mon
Chest, Arms, Core (Dumbbells)
11 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Plank
3 Sets
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Tue
Back, Shoulders, Core (Dumbbells)
11 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Press
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Deltoid Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Dumbbell Rotational Row
3 Sets x 8 Reps
Dumbbell External Rotation
3 Sets x 8 Reps
Weighted Decline Rotation
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Wed
Legs, Glutes, Core (Dumbbells)
11 exercises
Dumbbell Bench Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Iron Cross
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Thu
Chest, Arms, Core (Barbell)
11 exercises
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Barbell Rear Tricep Extension
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Decline Pullover
3 Sets x 8 Reps
Plank
3 Sets
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Fri
Back, Shoulders, Core (Barbell)
11 exercises
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Alternating Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell High Front Raise
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Barbell Rack Delivery
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Weighted Decline Rotation
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Sat
Kickboxing
1 exercise
Boxing
1 Set
