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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.
Treadmill Running
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1x15 reps |
rest: 20s
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Recumbent Bike
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1x15 reps |
rest: 15s
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Leverage Shoulder Press
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4x8 reps |
rest: 30s
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Barbell Front Raise
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4x14.12.10.8.6 reps |
rest: 30s
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Dumbbell Lateral Raise
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4x14,12,10,8,6 reps |
rest: 30s
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Barbell Curl
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4x14,12,10,8,6 reps |
rest: 30s
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Barbell Up Right Row
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4x12,10,8,6 reps |
rest: 30s
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Bicep Curl Machine
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4x8 reps |
rest: 30s
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Plank
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4x15 reps |
rest: 30s
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Knee Hip Raise On Parallel Bars
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4x15 reps |
rest: 30s
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Treadmill Running
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1x15 reps |
rest: 30s
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Dumbbell Shoulder Press
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4x14,12,10,8,6 reps |
rest: 30s
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Dumbbell Lateral Raise
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4x14,12,10,8,6 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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4x12,10,8,6 reps |
rest: 30s
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Barbell Curl
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4x14,12,10,8,6 reps |
rest: 30s
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Dumbbell Tricep Kickback
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4x12.10.8.6 reps |
rest: 30s
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Bicep Curl Machine
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4x8 reps |
rest: 30s
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Barbell Reverse Grip Skullcrusher
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4x8 reps |
rest: 30s
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Crunches
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4x20 reps |
rest: 30s
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Crunches with Legs on a Bench
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4x20 reps |
rest: 30s
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Treadmill Running
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1x15 reps |
rest: 20s
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Indoor Cycling
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1x15 reps |
rest: 15s
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Pull Ups
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3x15 reps |
rest: 30s
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Barbell Bench Press
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4x14,12,10,8,6 reps |
rest: 30s
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Dumbbell Straight Arm Pullover
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4x14,12,10,8,6 reps |
rest: 30s
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Dumbbell One Arm Row
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4x14,12,10,8,6 reps |
rest: 30s
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Crunches with Legs on a Bench
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4x25 reps |
rest: 30s
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Air Bike
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4x15 reps |
rest: 30s
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Treadmill Running
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1x15 reps |
rest: 30s
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Hammer Grip Pull Up
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2x15 reps |
rest: 30s
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Dumbbell Bench Press
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4x14,12,10,8,6 reps |
rest: 30s
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Dumbbell Fly
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4x14,12,10,8,6 reps |
rest: 30s
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Dumbbell Straight Arm Pullover
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4x14.12.10.8.6 reps |
rest: 30s
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Wide Grip Lat Pulldown
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4x14,12,10,8,6 reps |
rest: 30s
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Dumbbell One Arm Row
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4x14.12.10.8.6 reps |
rest: 30s
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Decline Crunch
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3x25 reps |
rest: 30s
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Reverse Crunch
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3x20 reps |
rest: 30s
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Leverage Incline Chest Press
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4x8 reps |
rest: 30s
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Treadmill Running
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1x15 reps |
rest: 20s
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Elliptical Training
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1x15 reps |
rest: 15s
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Cable Seated Row
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5x14,12,10,8,6 reps |
rest: 30s
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Leg Press
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4x15 reps |
rest: 30s
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Lying Leg Curls
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3x8 reps |
rest: 30s
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Crunches
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4x20 reps |
rest: 30s
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One Knee to Chest
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4x15 reps |
rest: 30s
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Parallel Bar Leg Raise
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4x15 reps |
rest: 30s
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Treadmill Running
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1x15 reps |
rest: 30s
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Seated Machine Row
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4x15 reps |
rest: 30s
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Leg Press
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4x14,12,10,8,6 reps |
rest: 30s
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Cable Seated Row
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4x12,10,8,6 reps |
rest: 60s
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Plank
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4x15 reps |
rest: 30s
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Reverse Crunch
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4x20 reps |
rest: 30s
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Wide Grip Pulldown Behind The Neck
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4x8 reps |
rest: 30s
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Leg Extensions
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4x8 reps |
rest: 30s
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