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This is an Advanced 6 Day Bulking Split routine for those who are looking to step up their bulking goals from a standard beginner or intermediate routine.
As in a bulking routine, for the first set of any exercise you are performing, you will do whatever weight you can perform for up to 14 repetitions.
The following sets you will decrease the amount of reps from 14 to 12, 10, 8 and ending with 6 reps with the most amount of weight you can perform for 6 repetitions.
For many of the bodyweight exercises, i.e Pullups, you will perform this exercise for up to 4 sets and 15 reps for each set.
There is a main focus on compound exercises to stimulate your growth hormones to gain more muscle mass and size. Performing exercises with correct form and pushing yourself to lift for the reps listed is key to bulk up and gain the muscle mass you are looking to achieve.
*** Note : Diet is key when you are performing this routine.
For many bulking routines, the main focus is to take in more carbohydrates then protein. Protein is key to help rebuild muscles but carbs help fuel and make the muscles fuller.
You will take in a ratio of 2 to 1 carbs to protein when you are performing this routine to see optimal results for your bulk.
Barbell Bench Press
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5x14,12,10,8,6 reps |
rest: 90s
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Barbell Incline Bench Press
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5x14,12,10,8,6 reps |
rest: 60s
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Dumbbell Pullover
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5x14,12,10,8,6 reps |
rest: 60s
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Barbell Deadlift
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4x12,10,8,6 reps |
rest: 60s
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Barbell Bent-Over Row
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5x14,12,10,8,6 reps |
rest: 60s
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Dumbbell One-Arm Row
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5x14,12,10,8,6 reps |
rest: 60s
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Pull-Up
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3x15 reps |
rest: 60s
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Crunch
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4x25 reps |
rest: 60s
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Bench Crunch
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4x25 reps |
rest: 60s
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Barbell Clean and Jerk
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5x14,12,10,8,6 reps |
rest: 90s
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Dumbbell Lateral Raise
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5x14,12,10,8,6 reps |
rest: 60s
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Barbell Shrug
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4x12,10,8,6 reps |
rest: 60s
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Barbell Upright Row
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4x12,10,8,6 reps |
rest: 60s
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Barbell Shoulder Press
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4x12,10,8,6 reps |
rest: 60s
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Barbell Curl
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5x14,12,10,8,6 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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5x14,12,10,8,6 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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5x14,12,10,8,6 reps |
rest: 60s
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Barbell Tricep Extension
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5x14,12,10,8,6 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Up)
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5x14,12,10,8,6 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Down)
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5x14,12,10,8,6 reps |
rest: 60s
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Crunch
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3x15 reps |
rest: 60s
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Reverse Crunch
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3x15 reps |
rest: 60s
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Barbell Deep Squat
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5x14,12,10,8,6 reps |
rest: 90s
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Barbell Lunge
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5x14,12,10,8,6 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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6x14,12,10,8,6,6 reps |
rest: 60s
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Machine Seated Calf Raise
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4x12,10,8,6 reps |
rest: 60s
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Barbell Standing Calf Raise
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4x15 reps |
rest: 60s
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Donkey Calf Raise
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4x15 reps |
rest: 60s
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Barbell Good Morning
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4x12,10,8,6 reps |
rest: 60s
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Cable Seated Row
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5x14,12,10,8,6 reps |
rest: 60s
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Crunch
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4x20 reps |
rest: 60s
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Bench Crunch
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4x20 reps |
rest: 60s
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Dumbbell Bench Press
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5x14,12,10,8,6 reps |
rest: 90s
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Dumbbell Incline Bench Press
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5x14,12,10,8,6 reps |
rest: 60s
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Dumbbell Fly
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5x14,12,10,8,6 reps |
rest: 60s
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Barbell Deadlift
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4x12,10,8,6 reps |
rest: 60s
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T Bar Row
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5x14,12,10,8,6 reps |
rest: 60s
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Barbell Bent-Over Row
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5x14,12,10,8,6 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x14,12,10,8,6 reps |
rest: 60s
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Pull-Up (Hammer Grip)
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4x15 reps |
rest: 60s
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Crunch
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4x20 reps |
rest: 60s
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Reverse Crunch
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4x20 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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5x14,12,10,8,6 reps |
rest: 90s
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Dumbbell Seated Arnold Press
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5x14,12,10,8,6 reps |
rest: 60s
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Dumbbell Lateral Raise
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5x14,12,10,8,6 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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4x12,10,8,6 reps |
rest: 30s
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Barbell Push Press
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4x12,10,8,6 reps |
rest: 60s
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Barbell Curl
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5x14,12,10,8,6 reps |
rest: 60s
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Dumbbell Concentration Curl
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5x14,12,10,8,6 reps |
rest: 60s
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Barbell Close Grip Press
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5x14,12,10,8,6 reps |
rest: 60s
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Barbell Tricep Extension
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5x14,12,10,8,6 reps |
rest: 60s
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Dumbbell Tricep Extension
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5x14,12,10,8,6 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Up)
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5x14,12,10,8,6 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Down)
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5x14,12,10,8,6 reps |
rest: 60s
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Crunch
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4x20 reps |
rest: 60s
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Bench Crunch
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4x20 reps |
rest: 60s
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Machine Leg Press
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5x14,12,10,8,6 reps |
rest: 90s
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Barbell Squat
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5x14,12,10,8,6 reps |
rest: 60s
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Barbell Front Squat
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5x14,12,10,8,6 reps |
rest: 60s
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Barbell Hack Squat
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5x14,12,10,8,6 reps |
rest: 60s
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Barbell Standing Calf Raise
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4x15 reps |
rest: 60s
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Machine Seated Calf Raise
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3x14,12,10,8,6 reps |
rest: 60s
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Cable Seated Row
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4x12,10,8,6 reps |
rest: 60s
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Barbell Good Morning
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4x12,10,8,6 reps |
rest: 60s
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Crunch
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4x20 reps |
rest: 60s
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Reverse Crunch
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4x20 reps |
rest: 60s
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