6 day split
Bulking
Advanced
Machine strength
Plan Details
The 6 day split routine by alexander.wadsager is a 14 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Push, pull, legs, push, pull, legs and then rest
Routine detail
Day 1
PUSH
Est. 74 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Day 2
PULL
Est. 86 min
7 exercises
Barbell Deadlift
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
T Bar Row
4 Sets x 5 Reps
Barbell Shrug
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Cable Rope One-Arm Preacher Curl (Hammer)
4 Sets x 10 Reps
Day 3
LEGS
Est. 117 min
10 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Decline Bench Weighted Twist
4 Sets x 10 Reps
Weighted Hanging Knee Raise
4 Sets x 10 Reps
Treadmill Running
1 Set
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Day 4
PUSH
Est. 74 min
6 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Day 5
PULL
Est. 71 min
6 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 6
LEGS
Est. 62 min
5 exercises
Barbell Front Squat
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Day 7
REST
Est. 0 min
0 exercises
This day is empty
Day 8
PUSH
Est. 74 min
6 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Day 9
PULL
Est. 86 min
7 exercises
Barbell Snatch Deadlift
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Cable One-Arm Reverse Fly
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Day 10
LEGS
Est. 147 min
9 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Decline Bench Weighted Twist
4 Sets x 10 Reps
Weighted Hanging Knee Raise
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Day 11
PUSH
Est. 74 min
6 exercises
Barbell Military Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Day 12
PULL
Est. 71 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 13
LEGS
Est. 0 min
0 exercises
This day is empty
Day 14
REST
Est. 0 min
0 exercises
This day is empty
