6 week intense bulking plan
Bulking
Beginner
None
Plan Details
The 6 week intense bulking plan routine by senthoor25 is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a plan made for the yr 2023. from May 23 to Jun 30 2024. The bulk plan focuses on maximizing growth of chest, arm, shoulders and quads.
Routine detail
Day 1
Workout Day #1
Est. 62 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Day 2
Workout Day #2
Est. 54 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
1 Set x 50 Reps
Machine Leg Press (Narrow Stance)
1 Set x 50 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 3
Workout Day #3
Est. 64 min
7 exercises
Barbell Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Day 4
Workout Day #4
Est. 60 min
7 exercises
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
cable high row - rear delt
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Machine Hip Adduction
1 Set x 50 Reps
Day 5
Workout Day #5
Est. 73 min
8 exercises
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 6
Workout Day #6
Est. 44 min
5 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
cable high row - rear delt
3 Sets x 12 Reps
Day 7
Workout Day #7
Est. 66 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
