AttilaFleisz's 6 week bulking
General
Intermediate
None
Plan Details
The AttilaFleisz's 6 week bulking routine by AttilaFleisz is a 22 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Any
II. 9st day
Est. 0 min
15 exercises
Barbell Squat
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Barbell Bench Press
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Barbell Deadlift
2 Sets x 12 Reps
Barbell Romanian Deadlift
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Rope Seated Row
2 Sets x 12 Reps
Smith Machine Shoulder Press
2 Sets x 12 Reps
Dumbbell Alternating Front Raise
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Decline Crunch
2 Sets x 12 Reps
Barbell Shrug
2 Sets x 12 Reps
Any
II. 8st day
Est. 0 min
17 exercises
Barbell Squat
2 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Barbell Bench Press
2 Sets x 12 Reps
Barbell Incline Bench Press
2 Sets x 12 Reps
Dumbbell Pullover
2 Sets x 12 Reps
Barbell Deadlift
2 Sets x 12 Reps
Barbell Romanian Deadlift
2 Sets x 12 Reps
Cable Rope Seated Row
2 Sets x 12 Reps
Smith Machine Rear Shoulder Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Barbell Preacher Curl
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Bench Weighted Decline Crunch
2 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl
2 Sets x 12 Reps
Any
II. 3st day
Est. 0 min
15 exercises
Barbell Squat
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Machine Fly
2 Sets x 15 Reps
Barbell Deadlift
2 Sets x 15 Reps
Barbell Romanian Deadlift
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Cable Rope Seated Row
2 Sets x 15 Reps
Smith Machine Shoulder Press
2 Sets x 15 Reps
Dumbbell Alternating Front Raise
2 Sets x 15 Reps
Machine Calf Raise
2 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Decline Crunch
2 Sets x 15 Reps
Barbell Shrug
2 Sets x 15 Reps
Any
3-4 week 10 block
Est. 0 min
14 exercises
Barbell Squat
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Cable V Bar Pulldown
2 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
2 Sets x 10 Reps
Cable Deltoid Raise
2 Sets x 10 Reps
Cable Side Lateral Raise
2 Sets x 10 Reps
Barbell Shoulder Press
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Any
II. 11st day
Est. 0 min
18 exercises
Barbell Squat
2 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Barbell Bench Press
2 Sets x 12 Reps
Barbell Incline Bench Press
2 Sets x 12 Reps
Dumbbell Pullover
2 Sets x 12 Reps
Barbell Deadlift
2 Sets x 12 Reps
Barbell Romanian Deadlift
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Smith Machine Shoulder Press
2 Sets x 12 Reps
Dumbbell Alternating Front Raise
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Barbell Preacher Curl
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Decline Bench Weighted Twist
2 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl
2 Sets x 12 Reps
Any
5-6 week , 6 block
Est. 0 min
13 exercises
Barbell Squat
2 Sets x 6 Reps
Barbell Deadlift
2 Sets x 6 Reps
Machine Leg Press
2 Sets x 6 Reps
Barbell Bent-Over Row
2 Sets x 6 Reps
Barbell Bench Press
2 Sets x 6 Reps
Weighted Pull-Up
2 Sets x 6 Reps
Barbell Incline Bench Press
2 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 6 Reps
Barbell Bench Press (Close Grip)
2 Sets x 6 Reps
Barbell Military Press
2 Sets x 6 Reps
Barbell Upright Row
2 Sets x 6 Reps
Machine Calf Raise
2 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Any
II. 12st day
Est. 0 min
15 exercises
Barbell Squat
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Barbell Bench Press
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Barbell Deadlift
2 Sets x 12 Reps
Barbell Romanian Deadlift
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Smith Machine Rear Shoulder Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Decline Bench Rotational Sit-Up
2 Sets x 12 Reps
Barbell Shrug
2 Sets x 12 Reps
Any
II. 5st day
Est. 0 min
18 exercises
Barbell Squat
2 Sets x 15 Reps
Dumbbell Lunge
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Barbell Incline Bench Press
2 Sets x 15 Reps
Dumbbell Pullover
2 Sets x 15 Reps
Barbell Deadlift
2 Sets x 15 Reps
Barbell Romanian Deadlift
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Cable Seated Row
2 Sets x 15 Reps
Smith Machine Shoulder Press
2 Sets x 15 Reps
Dumbbell Alternating Front Raise
2 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Preacher Curl Machine
2 Sets x 15 Reps
Barbell Bench Press (Close Grip)
2 Sets x 15 Reps
Decline Bench Weighted Twist
2 Sets x 15 Reps
Barbell Reverse Curl
2 Sets x 15 Reps
Any
1st 2 week 15 block
Est. 0 min
14 exercises
Machine Leg Press
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Cable Seated Row
2 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 15 Reps
Cable Upper Chest Crossover
2 Sets x 15 Reps
Dumbbell Reverse Concentration Curl
2 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
2 Sets x 15 Reps
Dumbbell One-Arm Lateral Raise
2 Sets x 15 Reps
Dumbbell One-Arm Lateral Raise (Prone)
2 Sets x 15 Reps
Dumbbell Alternating Front Raise
2 Sets x 15 Reps
Machine Calf Raise
2 Sets x 15 Reps
Crunch
2 Sets x 15 Reps
Any
II. 13st day
Est. 0 min
15 exercises
Barbell Squat
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Barbell Bench Press
2 Sets x 12 Reps
Dumbbell Fly
2 Sets x 12 Reps
Barbell Deadlift
2 Sets x 12 Reps
Barbell Romanian Deadlift
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Smith Machine Shoulder Press
2 Sets x 12 Reps
Dumbbell Alternating Front Raise
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Barbell Curl (Close Grip)
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Bench Weighted Decline Crunch
2 Sets x 12 Reps
Barbell Shrug
2 Sets x 12 Reps
Any
3. days workout 1.st week 1.day
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 3 Reps
Machine Inner Chest Press
4 Sets x 3 Reps
Machine Fly
4 Sets x 3 Reps
Barbell Incline Bench Press
4 Sets x 3 Reps
Dumbbell Alternating Front Raise
4 Sets x 3 Reps
Cable Shoulder Extension
4 Sets x 3 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 3 Reps
Any
3. days workout 1.st week 2.day
Est. 0 min
7 exercises
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Reverse Fly with External Rotation
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Any
II. 6st Day
Est. 0 min
15 exercises
Barbell Squat
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Machine Fly
2 Sets x 15 Reps
Barbell Deadlift
2 Sets x 15 Reps
Barbell Romanian Deadlift
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Cable Rope Seated Row
2 Sets x 15 Reps
Smith Machine Rear Shoulder Press
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Bench Weighted Decline Crunch
2 Sets x 15 Reps
Barbell Shrug
2 Sets x 15 Reps
Any
II. 15st day
Est. 0 min
15 exercises
Barbell Squat
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Barbell Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Smith Machine Shoulder Press
2 Sets x 10 Reps
Dumbbell Alternating Front Raise
2 Sets x 10 Reps
Barbell Bench Press (Close Grip)
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Bench Weighted Decline Crunch
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Any
3. days workout 1.st week 3.day
Est. 0 min
6 exercises
Machine Leg Press
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Decline Bench Weighted Twist
4 Sets x 8 Reps
Any
II. 4st day
Est. 0 min
15 exercises
Barbell Squat
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Dumbbell Fly
2 Sets x 15 Reps
Barbell Deadlift
2 Sets x 15 Reps
Barbell Romanian Deadlift
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Cable Upper Row
2 Sets x 15 Reps
Smith Machine Rear Shoulder Press
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Barbell Curl
2 Sets x 15 Reps
Weighted Tricep Dip
2 Sets x 15 Reps
Decline Bench Weighted Twist
2 Sets x 15 Reps
Barbell Shrug
2 Sets x 15 Reps
Any
II. 1st day
Est. 0 min
14 exercises
Barbell Squat
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Dumbbell Fly
2 Sets x 15 Reps
Barbell Deadlift
2 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Cable Elevated Row
2 Sets x 15 Reps
Smith Machine Shoulder Press
2 Sets x 15 Reps
Dumbbell Alternating Front Raise
2 Sets x 15 Reps
Machine Calf Raise
2 Sets x 15 Reps
Barbell Curl
2 Sets x 15 Reps
Weighted Tricep Dip
2 Sets x 15 Reps
Barbell Shrug
2 Sets x 15 Reps
Any
II. 2st day
Est. 0 min
15 exercises
Barbell Squat
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Dumbbell Pullover
2 Sets x 15 Reps
Barbell Deadlift
2 Sets x 15 Reps
Barbell Romanian Deadlift
2 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
2 Sets x 15 Reps
Cable Rope Seated Row
2 Sets x 15 Reps
Smith Machine Rear Shoulder Press
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Smith Machine Single-Leg Calf Raise
2 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
2 Sets x 15 Reps
Barbell Neck Press
2 Sets x 15 Reps
Weighted Decline Rotation
2 Sets x 15 Reps
Dumbbell One-Arm Wrist Curl
2 Sets x 15 Reps
Any
II. 10st day
Est. 0 min
15 exercises
Barbell Squat
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Barbell Bench Press
2 Sets x 12 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Barbell Deadlift
2 Sets x 12 Reps
Barbell Romanian Deadlift
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Smith Machine Rear Shoulder Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Dip
2 Sets x 12 Reps
Decline Crunch
2 Sets x 12 Reps
Barbell Shrug
2 Sets x 12 Reps
Any
II. 7st Day
Est. 0 min
14 exercises
Barbell Squat
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Barbell Bench Press
2 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Any
II. 16st day
Est. 0 min
15 exercises
Barbell Squat
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Barbell Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Smith Machine Rear Shoulder Press
2 Sets x 10 Reps
Dumbbell Shoulder Abduction
2 Sets x 10 Reps
Machine Calf Raise
2 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Bench Weighted Decline Crunch
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Any
II. 14st day
Est. 0 min
17 exercises
Barbell Squat
2 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 10 Reps
Barbell Deadlift
2 Sets x 10 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Rope Seated Row
2 Sets x 10 Reps
Smith Machine Rear Shoulder Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Machine Calf Raise
2 Sets x 10 Reps
Barbell Preacher Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl
2 Sets x 10 Reps
