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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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3x15,12,10 reps |
rest: 90s
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Dumbbell Fly
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3x15,12,10 reps • 60s |
rest: 60s
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Barbell Incline Bench Press
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3x15,12,10 reps • 60s |
rest: 60s
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Cable Lower Chest Raise
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3x15 reps • 60s |
rest: 60s
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Dumbbell Seated Arnold Press
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3x20 reps • 60s |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x15,12,10 reps • 60s |
rest: 60s
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Dumbbell Front Raise
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3x15 reps • 60s |
rest: 60s
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Dumbbell Seated Side Lateral Raise
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3x15 reps • 60s |
rest: 60s
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Cable Reverse Fly
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3x15 reps • 60s |
rest: 60s
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Smith Machine Upright Row
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3x15 reps • 60s |
rest: 60s
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Pull-Up
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3x8 reps • 60s |
rest: 60s
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Barbell Bent-Over Row
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3x10 reps • 60s |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x20 reps • 60s |
rest: 60s
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Cable Seated Row
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3x15,12,10 reps • 60s |
rest: 60s
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Dumbbell One-Arm Row
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3x15 reps • 60s |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x15,12,10 reps • 60s |
rest: 60s
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Dumbbell Tricep Extension
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3x15,12,10 reps • 60s |
rest: 90s
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EZ Bar Tricep Extension
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3x15,15,15 reps • 60s |
rest: 60s
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Weighted Tricep Dip
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3x15 reps • 60s |
rest: 60s
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Crunch
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3x20 reps • 30s |
rest: 2s
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Leg Raise
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3x20 reps • 30s |
rest: 2s
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Hanging Leg Raise
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3x10 reps • 30s |
rest: 2s
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Plank
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3x8 reps • 2s |
rest: 30s
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Barbell Deep Squat
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3x12,10,10 reps |
rest: 60s
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Barbell Stiff-Leg Deadlift
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3x12,12,12 reps |
rest: 60s
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Barbell Lunge
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3x12,10,10 reps |
rest: 60s
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Machine Seated Calf Raise
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3x20 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x20 reps |
rest: 60s
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Barbell Curl
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3x12,12,10 reps • 30s |
rest: 45s
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Dumbbell Hammer Curl
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3x15 reps • 60s |
rest: 45s
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Dumbbell Concentration Curl
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3x15 reps • 60s |
rest: 45s
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Dumbbell Incline Curl
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3x10 reps • 60s |
rest: 45s
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Push-Up
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3x15 reps • 30s |
rest: 60s
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Barbell Bench Press
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3x10 reps • 30s |
rest: 60s
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Barbell Military Press
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3x10 reps • 30s |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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3x15 reps • 30s |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x12 reps • 30s |
rest: 60s
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Dumbbell Front Raise
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3x15 reps • 30s |
rest: 60s
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Treadmill Running
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1x0 reps • 60s |
rest: 60s
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Pull-Up
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2x8 reps • 20s |
rest: 60s
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Barbell Deadlift
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3x12,12,10,10 reps • 30s |
rest: 60s
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T Bar Row
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3x12,10,10 reps • 60s |
rest: 60s
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Back Hyperextension
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3x25 reps • 60s |
rest: 60s
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Dumbbell Spider Curl
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3x20 reps • 30s |
rest: 60s
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Cable One-Arm High Curl
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3x15 reps • 30s |
rest: 60s
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Machine Bicep Curl (Reverse Grip)
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3x15 reps • 30s |
rest: 60s
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Plank
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3x8 reps • 60s |
rest: 60s
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Kettlebell Goblet Squat
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3x15 reps • 45s |
rest: 60s
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Hack Squat
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3x10,8,8 reps • 30s |
rest: 60s
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Machine Leg Press (Wide Stance)
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3x15 reps • 45s |
rest: 60s
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Machine Seated Leg Curl
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3x20 reps • 60s |
rest: 60s
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Machine Hip Adduction
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3x15 reps • 45s |
rest: 60s
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Machine Hip Abduction
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3x15 reps • 45s |
rest: 60s
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Weight Plate Russian Twist
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3x20 reps • 30s |
rest: 60s
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Oblique Crunch
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3x15 reps • 45s |
rest: 60s
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Alternating Heel Touch
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3x15 reps • 45s |
rest: 60s
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