3 -6 x bulking plan
Bulking
Intermediate
None
Plan Details
The 3 -6 x bulking plan routine by ericabb is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3-6 times / week. not for beginners. Remember to eat healthy so you can see the results faster. Try your best!!
Routine detail
Day 1
glutes, legs and abs
Est. 126 min
14 exercises
Machine Assisted Pull-Up
4 Sets x 6 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 6 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Machine Single-Leg Press
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 6 Reps
Parallel Bar Hip Raise
4 Sets x 6 Reps
Hack Squat
4 Sets x 6 Reps
Weight Plate Russian Twist
4 Sets x 6 Reps
Plank
4 Sets
Walking
1 Set
Day 2
chest and back
Est. 90 min
8 exercises
Cable Deadlift
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable V Bar Pulldown
4 Sets x 6 Reps
Smith Machine Incline Bench Press
4 Sets x 6 Reps
Smith Machine Bench Press
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Back Hyperextension
4 Sets x 6 Reps
Day 3
back and chest
Est. 98 min
11 exercises
Machine Assisted Dip
4 Sets x 6 Reps
Cable Upright Row
4 Sets x 6 Reps
Cable Drag Curl
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 6 Reps
Cable Bicep Curl
4 Sets x 6 Reps
Machine Shoulder Press
4 Sets x 6 Reps
Dumbbell One-Arm Preacher Hammer Curl
4 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 6 Reps
Dumbbell Arnold Press
4 Sets x 6 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 6 Reps
