6 Day Routine Strength/Hypertrophy
Bulking
Intermediate
Machine strength
Plan Details
The 6 Day Routine Strength/Hypertrophy routine by CalebBoberg is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Strength and Hypertrophy 6 day Lifting Plan. Best To Run This Program When Bulking For Best Results!
Routine detail
Mon
Legs 1
Est. 0 min
10 exercises
Barbell Squat
3 Sets x 2,3,3 Reps
Barbell Squat
2 Sets x 4,5 Reps
Hack Squat
3 Sets x 10,12,12 Reps
DB Lunges
3 Sets x 12,15,15 Reps
Leg Extension
4 Sets x 15,20,20,20 Reps
Leg Curl
4 Sets x 15,20,20,20 Reps
Hip Abduction
3 Sets x 12,15,15 Reps
Hip Adduction
3 Sets x 12,15,15 Reps
Body weight calf raises
3 Sets x 50 Reps
Machine Ab Crunch
4 Sets x 15,20,20,20 Reps
Tue
Chest
Est. 0 min
6 exercises
Touch and Go Flat Bench
3 Sets x 2,3,3 Reps
Touch and Go Flat Bench
3 Sets x 4,5,5 Reps
Flat Dumbbell Bench
4 Sets x 6,8,8,8 Reps
DB Incline Bench
4 Sets x 6,8,8,8 Reps
Machine Chest Press
3 Sets x 6,10,10 Reps
Peck Deck
4 Sets x 12,15,15,15 Reps
Wed
Back
Est. 0 min
7 exercises
Deadlift
4 Sets x 2,3,3,3 Reps
Chest Supported Row
4 Sets x 6,8,8,8 Reps
DB Hammer Row
4 Sets x 8,12,12,12 Reps
Wide Grip Lat Pulldown
4 Sets x 12,15,15,15 Reps
Seated Cable Row
4 Sets x 12,15,15,15 Reps
Machine Pulldown
4 Sets x 12,15,15,15 Reps
Lat Cable Pullthrough
3 Sets x 15 Reps
Thu
Shoulders-Arms
Est. 0 min
11 exercises
Seated Barbell Shoulder Press
6 Sets x 3,5,5,5,5,5 Reps
DB Shoulder Press
4 Sets x 6,8,8,8 Reps
One Arm DB Upright Row
3 Sets x 10,12,12 Reps
Cable Lateral Raise
3 Sets x 12,15,15 Reps
Machine Rear Delt Fly
3 Sets x 20 Reps
DB Lateral Raises
4 Sets x 15 Reps
Alt DB Preacher Curl
4 Sets x 10,12,12,12 Reps
One Arm DB Tricep Extension
4 Sets x 10,12,12,12 Reps
DB Hammer Curls
4 Sets x 10 Reps
One Arm Cable Tricep Ext
4 Sets x 15 Reps
Cable Curls
3 Sets x 15 Reps
Fri
Legs 2
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 6,8,8,8 Reps
Leg Press
4 Sets x 10,12,12,12 Reps
DB Lunges
3 Sets x 12,15,15 Reps
Leg Extension
4 Sets x 15,20,20,20 Reps
Leg Curl
4 Sets x 15,20,20,20 Reps
Glute Rope Pullthrough
3 Sets x 12,15,15 Reps
Body weight calf raises
3 Sets x 50 Reps
Machine Ab Crunch
4 Sets x 15,20,20,20 Reps
Sat
Chest-Back
Est. 0 min
8 exercises
Touch and Go Flat Bench
5 Sets x 6,8,8,8,8 Reps
Chest Supported Row
5 Sets x 10,12,12,12,12 Reps
Flat Dumbbell Bench
4 Sets x 8,12,12,12 Reps
Wide Grip Lat Pulldown
4 Sets x 12,15,15,15 Reps
Machine Chest Press
4 Sets x 12,15,15,15 Reps
Seated Cable Row
4 Sets x 12,15,15,15 Reps
Peck Deck
4 Sets x 12,15,15,15 Reps
Lat Cable Pullthrough
3 Sets x 12,15,15 Reps
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
