Kmaekuhnke's 6 Day Plan
Bulking
Intermediate
Machine strength
Plan Details
The Kmaekuhnke's 6 Day Plan routine by Kmaekuhnke is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My mix
Routine detail
Day 1
Tricep and biceps
Est. 0 min
8 exercises
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Machine Hammer Curl
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Day 2
Legs and Ass
Est. 0 min
8 exercises
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Cable Hip Abduction
4 Sets x 8 Reps
Dumbbell Plie Squat
4 Sets x 8 Reps
Bodyweight Lunge
4 Sets x 8 Reps
Day 3
Chest and back
Est. 0 min
8 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Day 4
Cardio
Est. 0 min
1 exercise
Walking
3 Sets
Day 5
Abs and back
Est. 0 min
10 exercises
Machine Back Extension
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Kettlebell Figure Eight
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Reverse Crunch
4 Sets x 8 Reps
Oblique Crunch
4 Sets x 8 Reps
Superman
4 Sets
Day 6
Full body
Est. 0 min
8 exercises
Barbell Curl
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Calf Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Day 7
New Workout
Est. 0 min
0 exercises
This day is empty
