6 day bulk and shred
Bulking
Advanced
Body
Plan Details
The 6 day bulk and shred routine by camfitnerd is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is an Advanced 6 Day Bulking Split routine for those who are looking to step up their bulking goals from a standard beginner or intermediate routine. As in a bulking routine, for the first set of any exercise you are performing, you will do whatever weight you can perform for up to 14 repetitions. The following sets you will decrease the amount of reps from 14 to 12, 10, 8 and ending with 6 reps with the most amount of weight you can perform for 6 repetitions. For many of the bodyweight exercises, i.e Pullups, you will perform this exercise for up to 4 sets and 15 reps for each set. There is a main focus on compound exercises to stimulate your growth hormones to gain more muscle mass and size. Performing exercises with correct form and pushing yourself to lift for the reps listed is key to bulk up and gain the muscle mass you are looking to achieve. *** Note : Diet is key when you are performing this routine. For many bulking routines, the main focus is to take in more carbohydrates then protein. Protein is key to help rebuild muscles but carbs help fuel and make the muscles fuller. You will take in a ratio of 2 to 1 carbs to protein when you are performing this routine to see optimal results for your bulk.
Routine detail
Day 1
Chest, Back and Abs
Est. 120 min
19 exercises
Push-Up
3 Sets x 75,25,20 Reps
Dumbbell Bench Press
2 Sets x 25 Reps
Dumbbell Incline Bench Press
2 Sets x 20 Reps
Dumbbell Decline Bench Press
2 Sets x 20 Reps
Dumbbell Fly
2 Sets x 20 Reps
Dumbbell Pullover
2 Sets x 20 Reps
Dumbbell Deadlift
3 Sets x 20 Reps
Dumbbell Bent-Over Row
3 Sets x 20 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Pull-Up
2 Sets x 15,10 Reps
Crunch
2 Sets x 100,50 Reps
Bench Crunch
2 Sets x 50 Reps
Oblique Crunch
4 Sets x 30 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 30 Reps
Slam ball leg raises
3 Sets x 8 Reps
weighted knee raises while being punched in the stomach
3 Sets x 15,10,10 Reps
Day 2
Arms, Shoulders,Abs
Est. 156 min
20 exercises
Dumbbell Seated Shoulder Press
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 30 Reps
Dumbbell Shoulder Press
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 15,10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 25 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 25 Reps
Dumbbell Seated Tricep Press
3 Sets x 25 Reps
Tricep Push-Up
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 30 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 30 Reps
Hanging leg and oblique raises
3 Sets x 20 Reps
Crunch
2 Sets x 100,50 Reps
Bench Crunch
2 Sets x 50 Reps
weighted knee raises while being punched in the stomach
3 Sets x 10 Reps
Oblique Crunch
4 Sets x 30 Reps
Dumbbell Side Bend
4 Sets x 30 Reps
Day 3
Legs, Lower Back and Abs
Est. 165 min
18 exercises
Dumbbell Squat
2 Sets x 30 Reps
Dumbbell Lunge
2 Sets x 40 Reps
Jump Squat
2 Sets x 40 Reps
Dumbbell Step-Up
2 Sets x 40 Reps
Kettlebell Single-Leg Deadlift
2 Sets x 30 Reps
Mountain Climber
3 Sets x 100 Reps
Dumbbell Calf Raise
3 Sets x 30 Reps
Glute Kickback
4 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Weighted Hanging Knee Raise
3 Sets x 20 Reps
Hanging Pike
3 Sets x 30 Reps
Barbell Press Sit-Up
3 Sets x 20 Reps
Dragon Flag
3 Sets x 8 Reps
Crunch
2 Sets x 100,50 Reps
Oblique Crunch
4 Sets x 50 Reps
Dumbbell Side Bend
4 Sets x 30 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 30 Reps
Day 4
Chest, Back and Abs
Est. 126 min
18 exercises
Push-Up
3 Sets x 75,25,20 Reps
Dumbbell Bench Press
2 Sets x 25 Reps
Dumbbell Incline Bench Press
2 Sets x 25 Reps
Dumbbell Fly
2 Sets x 25 Reps
Dumbbell Decline Press
2 Sets x 25 Reps
Dumbbell Pullover
2 Sets x 20 Reps
Dumbbell Bent-Over Row
3 Sets x 30 Reps
Dumbbell Rear Deltoid Row
4 Sets x 20 Reps
Dumbbell Deadlift
3 Sets x 30 Reps
Pull-Up (Hammer Grip)
2 Sets x 15 Reps
Crunch
2 Sets x 100,50 Reps
Reverse Crunch
3 Sets x 30 Reps
Weighted Hanging Knee Raise
3 Sets x 20 Reps
Weighted Crunch
2 Sets x 50 Reps
Bench Crunch
2 Sets x 50 Reps
Jackknife Sit-Up
2 Sets x 20 Reps
Bench Weighted Decline Crunch
2 Sets x 30 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Day 5
Arms, Shoulders and Abs
Est. 157 min
20 exercises
Tricep Push-Up
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 25 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 25 Reps
Dumbbell Press (Close Grip)
3 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 25 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 25 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 15,10 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 20 Reps
Dumbbell Upright Row
3 Sets x 20 Reps
Crunch
2 Sets x 100,50 Reps
Oblique Crunch
4 Sets x 30 Reps
Dumbbell Side Bend
4 Sets x 40 Reps
Reverse Crunch
3 Sets x 30 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 15 Reps
Hanging Pike
3 Sets x 20 Reps
Stability Ball Hand and Foot Exchange
2 Sets x 30 Reps
Hanging leg and oblique raises
3 Sets x 30 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Abs/aerobic(optional)
Est. 132 min
16 exercises
Indoor Cycling
1 Set
Decline Crunch
2 Sets x 50 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Oblique Crunch
4 Sets x 40 Reps
Crunch
2 Sets x 100,50 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Barbell Press Sit-Up
2 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 30 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
Bench Crunch
2 Sets x 50 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Weight Plate Russian Twist
2 Sets x 70 Reps
Weighted Hanging Knee Raise
3 Sets x 20 Reps
Hanging leg and oblique raises
3 Sets x 30 Reps
Dragon Flag
3 Sets x 8 Reps
Indoor Cycling
1 Set
