6 on 1 off
Bulking
Intermediate
Machine strength
Plan Details
The 6 on 1 off routine by JosephHarris3 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Focuses on putting on mass while trimming the fat
Routine detail
Any
Day 1
Est. 65 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Any
Day 2
Est. 59 min
9 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Any
Day 3
Est. 123 min
2 exercises
Elliptical Training
1 Set
Treadmill Running
1 Set
