Arcadians 6 day Bulk
Bulking
Intermediate
Barbell
Plan Details
The Arcadians 6 day Bulk routine by ArcadianPapi16 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A six day bulking plan for a balanced and strong physique. a hybrid routine of a push and pull split and Full body split
Routine detail
Mon
Legs
Est. 56 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Tue
Chest , Triceps and shoulders
Est. 63 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Single Arm extensions
3 Sets x 8 Reps
Overhead V-Bar extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbell overhead press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Wed
Back,Biceps and Forearms
Est. 56 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Wrist extension
3 Sets x 8 Reps
Thu
Legs
Est. 56 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Fri
Triceps, Shoulder and chest
Est. 63 min
10 exercises
Single Arm extensions
3 Sets x 8 Reps
Overhead V-Bar extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbell overhead press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Sat
Biceps, Forearm and Back
Est. 56 min
9 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Wrist extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
