6 Day Plan
Bulking
Advanced
Machine strength
Plan Details
The 6 Day Plan routine by JacobDowding is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
Triceps
Est. 57 min
6 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Assisted Dip
4 Sets x 12 Reps
Cable Tricep Kickback
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable One-Arm Tricep Extension
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Any
Biceps
Est. 50 min
5 exercises
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell One-Arm Bicep Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Hammer Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Any
Chest
Est. 41 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Any
Back
Est. 41 min
6 exercises
Machine Assisted Pull-Up
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Any
Legs
Est. 67 min
6 exercises
Barbell Squat
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Machine Single-Leg Calf Press
5 Sets x 12 Reps
Any
Shoulders
Est. 48 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
