ArcadianPapi16

Jan 3rd 2023

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6 Day Plan

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5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

a six days plit routine that targets most of the muscle groups of the body twice a week for intermediate lifters

Quads,Calves and H/G 9 exercises, 1 hr 23 mins

Barbell Squat	3x8 reps • 80s	rest: 100s
Machine Leg Press (Wide Stance)	3x8 reps • 80s	rest: 100s
Calf Press On Leg Press	3x8 reps • 80s	rest: 100s
Machine Leg Extension	3x8 reps • 80s	rest: 100s
Machine Seated Calf Raise	3x8 reps • 80s	rest: 100s
Dumbbell Calf Raise	3x8 reps • 80s	rest: 100s
Barbell Hip Thrust	3x8 reps • 80s	rest: 100s
Machine Hip Abduction	3x8 reps • 80s	rest: 100s
Machine Hip Adduction	3x8 reps • 80s	rest: 100s

Triceps,Forearms and Biceps 10 exercises, 1 hr 30 mins

Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps • 80s	rest: 100s
Single-Leg Bench Dip	3x8 reps • 60s	rest: 100s
Cable Shoulder Extension	3x8 reps • 60s	rest: 100s
Barbell Reverse Curl	3x8 reps • 80s	rest: 100s
Barbell Wrist Curl (Posterior)	3x8 reps • 80s	rest: 100s
	3x8 reps • 80s	rest: 100s
Barbell Curl	3x8 reps • 80s	rest: 100s
Dumbbell Incline Curl	3x8 reps • 80s	rest: 100s
Dumbbell Alternating Hammer Curl	3x8 reps • 80s	rest: 100s
Dumbbell Concentration Curl	3x8 reps • 80s	rest: 100s

Chest,Back and Shoulder 9 exercises, 1 hr 26 mins

Dumbbell Incline Bench Press	3x8 reps • 80s	rest: 100s
Dumbbell Bench Press	3x8 reps • 80s	rest: 100s
Machine Fly	3x8 reps • 80s	rest: 100s
Barbell Deadlift	3x8 reps • 80s	rest: 100s
Barbell Incline Bench Row	3x8 reps • 80s	rest: 100s
Machine Seated Row	4x8 reps • 80s	rest: 100s
Barbell Military Press	3x8 reps • 80s	rest: 100s
Dumbbell Lateral Raise	3x8 reps • 80s	rest: 100s
Cable Rope Face Pull	3x8 reps • 80s	rest: 100s

H/G, Calves and Quads 9 exercises, 1 hr 23 mins

Barbell Hip Thrust	3x8 reps • 80s	rest: 100s
Barbell Glute Bridge	3x8 reps • 80s	rest: 100s
Machine Single-Leg Press	3x8 reps • 80s	rest: 100s
Calf Press On Leg Press	3x8 reps • 80s	rest: 100s
Machine Seated Calf Raise	3x8 reps • 80s	rest: 100s
Dumbbell Calf Raise	3x8 reps • 80s	rest: 100s
Machine Leg Press (Wide Stance)	3x8 reps • 80s	rest: 100s
Machine Leg Extension	3x8 reps • 80s	rest: 100s
Barbell Squat	3x8 reps • 80s	rest: 100s

Biceps,Triceps,Forearms and Core 11 exercises, 1 hr 41 mins

Barbell Curl	3x8 reps • 80s	rest: 100s
Dumbbell Incline Curl	3x8 reps • 80s	rest: 100s
Dumbbell Concentration Curl	3x8 reps • 80s	rest: 100s
Barbell Reverse Curl	3x8 reps • 80s	rest: 100s
Barbell Wrist Curl (Posterior)	3x8 reps • 80s	rest: 100s
	3x8 reps • 80s	rest: 100s
Cable Rope Overhead Tricep Extension	3x8 reps • 80s	rest: 100s
Cable Tricep Pushdown (Rope)	3x8 reps • 80s	rest: 100s
Machine Ab Crunch	3x8 reps • 80s	rest: 100s
Bench Weighted Decline Crunch	3x8 reps • 80s	rest: 100s
Weight Plate Russian Twist	3x8 reps • 80s	rest: 100s

Back, Chest and Shoulder 9 exercises, 1 hr 22 mins

Barbell Deadlift	3x8 reps • 80s	rest: 100s
Dumbbell One-Arm Row	3x8 reps • 80s	rest: 100s
Barbell Incline Bench Row	3x8 reps • 80s	rest: 100s
Dumbbell Incline Bench Press	3x8 reps • 80s	rest: 100s
Dumbbell Bench Press	3x8 reps • 80s	rest: 100s
Machine Bench Press	3x8 reps • 60s	rest: 100s
Barbell Military Press	3x8 reps • 80s	rest: 100s
Dumbbell Lateral Raise	3x8 reps • 80s	rest: 100s
Cable Rope Face Pull	3x8 reps • 80s	rest: 100s