6 Week Strength
Bulking
Advanced
Barbell
Plan Details
The 6 Week Strength routine by NattyLite is a 24 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Test one rep max (1RM) and use percentages below with the proper sets and reps each week to build strength. Lift heavy on focus days, and be explosive on power days. FOR SQUAT, BENCH, AND DEADLIFT: Week 1 & 2: 80% 1RM Week 3 & 4: 85% 1RM Week 5 & 6: 95% 1RM Power Days: 50% 1RM
Routine detail
Day 1
Week 1 - Squats
Est. 55 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Day 2
Week 1 - Bench
Est. 64 min
9 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Day 4
Week 1 - Deadlift
Est. 65 min
9 exercises
Barbell Deadlift
5 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 6
Week 1 - Power
Est. 48 min
9 exercises
Jump Squat
3 Sets x 3 Reps
Barbell Squat
3 Sets x 3 Reps
Plyo Push-Up
3 Sets x 3 Reps
Barbell Bench Press
3 Sets x 3 Reps
Dumbbell Shoulder Press
3 Sets x 3 Reps
Barbell Bench Press (Close Grip)
3 Sets x 3 Reps
Barbell Deadlift
3 Sets x 3 Reps
Dumbbell Bent-Over Row
3 Sets x 3 Reps
Crunch
3 Sets x 10 Reps
Day 8
Week 2 - Squats
Est. 55 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Day 9
Week 2 - Bench
Est. 64 min
9 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Day 11
Week 2 - Deadlift
Est. 65 min
9 exercises
Barbell Deadlift
5 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 13
Week 2 - Power
Est. 48 min
9 exercises
Jump Squat
3 Sets x 3 Reps
Barbell Squat
3 Sets x 3 Reps
Plyo Push-Up
3 Sets x 3 Reps
Barbell Bench Press
3 Sets x 3 Reps
Dumbbell Shoulder Press
3 Sets x 3 Reps
Barbell Bench Press (Close Grip)
3 Sets x 3 Reps
Barbell Deadlift
3 Sets x 3 Reps
Dumbbell Bent-Over Row
3 Sets x 3 Reps
Crunch
3 Sets x 10 Reps
Day 15
Week 3 - Squats
Est. 50 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 6 Reps
Day 16
Week 3 - Bench
Est. 59 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Day 18
Week 3 - Deadlift
Est. 63 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 20
Week 3 - Power
Est. 40 min
7 exercises
Jump Squat
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 3 Reps
Dumbbell Shoulder Press
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Dumbbell Bent-Over Row
3 Sets x 5 Reps
Crunch
3 Sets x 12 Reps
Day 22
Week 4 - Squats
Est. 50 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 6 Reps
Day 23
Week 4 - Bench
Est. 59 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Day 25
Week 4 - Deadlift
Est. 63 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 27
Week 4 - Power
Est. 40 min
7 exercises
Jump Squat
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 3 Reps
Dumbbell Shoulder Press
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Dumbbell Bent-Over Row
3 Sets x 5 Reps
Crunch
3 Sets x 12 Reps
Day 29
Week 5 - Squats
Est. 47 min
8 exercises
Barbell Squat
5 Sets x 2 Reps
Machine Leg Press
3 Sets x 3 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 3 Reps
Barbell Standing Calf Raise
3 Sets x 4 Reps
Machine Calf Press
3 Sets x 6 Reps
Day 30
Week 5 - Bench
Est. 54 min
9 exercises
Barbell Bench Press
5 Sets x 2 Reps
Dumbbell Incline Bench Press
4 Sets x 3 Reps
Dumbbell Fly
3 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 3 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 3 Reps
Barbell Bench Press (Close Grip)
3 Sets x 3 Reps
Dumbbell Tricep Extension
3 Sets x 6 Reps
Day 32
Week 5 - Deadlift
Est. 55 min
9 exercises
Barbell Deadlift
5 Sets x 2 Reps
Barbell Bent-Over Row
3 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 4 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Barbell Curl
3 Sets x 4 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 6 Reps
Day 34
Week 5 - Power
Est. 58 min
9 exercises
Jump Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Plyo Push-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Crunch
3 Sets x 15 Reps
Day 36
Week 6 - Squats
Est. 47 min
8 exercises
Barbell Squat
5 Sets x 2 Reps
Machine Leg Press
3 Sets x 3 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 3 Reps
Barbell Standing Calf Raise
3 Sets x 4 Reps
Machine Calf Press
3 Sets x 6 Reps
Day 37
Week 6 - Bench
Est. 54 min
9 exercises
Barbell Bench Press
5 Sets x 2 Reps
Dumbbell Incline Bench Press
4 Sets x 3 Reps
Dumbbell Fly
3 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 3 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 3 Reps
Barbell Bench Press (Close Grip)
3 Sets x 3 Reps
Dumbbell Tricep Extension
3 Sets x 6 Reps
Day 39
Week 6 - Deadlift
Est. 55 min
9 exercises
Barbell Deadlift
5 Sets x 2 Reps
Barbell Bent-Over Row
3 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 4 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Barbell Curl
3 Sets x 4 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 6 Reps
Day 41
Week 6 - Power
Est. 58 min
9 exercises
Jump Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Plyo Push-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Crunch
3 Sets x 15 Reps
