6 Day Bulking Split

Workout Name : 6 Day Bulking Split

Shared By : JefitTeam VIP

Information

Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 4383 / 349661

Average Rating

77

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Description

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.

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Day 1 Chest, Back and Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 14,12,10,8,6 5 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 14,12,10,8,6 5 Progress Chart

Chest

Straight Arm Dumbbell Pullover Straight Arm Dumbbell Pullover 60 sec 14,12,10,8,6 5 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 12,10,8,6 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 14,12,10,8,6 5 Progress Chart

Back

One Arm Dumbbell Row One Arm Dumbbell Row 60 sec 14,12,10,8,6 5 Progress Chart

Back

Pull Ups Pull Ups 60 sec 15 3 Progress Chart

Abs

Crunches Crunches 60 sec 25 4 Progress Chart

Abs

Crunches with Legs on a Bench Crunches with Legs on a Bench 60 sec 25 4 Progress Chart
Day 2 Arms, Forearms, Shoulders and Abs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Clean and Jerk Clean and Jerk 90 sec 14,12,10,8,6 5 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 14,12,10,8,6 5 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 12,10,8,6 4 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 12,10,8,6 4 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 12,10,8,6 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 14,12,10,8,6 5 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 14,12,10,8,6 5 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 14,12,10,8,6 5 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 14,12,10,8,6 5 Progress Chart

Forearms

Palms Up Dumbbell Wrist Curl Over A Bench Palms Up Dumbbell Wrist Curl Over A Bench 60 sec 14,12,10,8,6 5 Progress Chart

Forearms

Palms Down Dumbbell Wrist Curl Over A Bench Palms Down Dumbbell Wrist Curl Over A Bench 60 sec 14,12,10,8,6 5 Progress Chart

Abs

Crunches Crunches 60 sec 15 3 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec 15 3 Progress Chart
Day 3 Legs, Lower Back and Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Full Squat Barbell Full Squat 90 sec 14,12,10,8,6 5 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 14,12,10,8,6 5 Progress Chart

Upper Legs

Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift 60 sec 14,12,10,8,6,6 6 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 12,10,8,6 4 Progress Chart

Lower Legs

Standing Barbell Calf Raise Standing Barbell Calf Raise 60 sec 15 4 Progress Chart

Lower Legs

Donkey Calf Raises Donkey Calf Raises 60 sec 15 4 Progress Chart

Back

Barbell Good Morning Barbell Good Morning 60 sec 12,10,8,6 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 14,12,10,8,6 5 Progress Chart

Abs

Crunches Crunches 60 sec 20 4 Progress Chart

Abs

Crunches with Legs on a Bench Crunches with Legs on a Bench 60 sec 20 4 Progress Chart
Day 4 Chest, Back and Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 90 sec 14,12,10,8,6 5 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 14,12,10,8,6 5 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 14,12,10,8,6 5 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 12,10,8,6 4 Progress Chart

Back

T Bar Row T Bar Row 60 sec 14,12,10,8,6 5 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 14,12,10,8,6 5 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 14,12,10,8,6 5 Progress Chart

Back

Hammer Pull Up Hammer Pull Up 60 sec 15 4 Progress Chart

Abs

Crunches Crunches 60 sec 20 4 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec 20 4 Progress Chart
Day 5 Arms, Forearms, Shoulders and Abs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 90 sec 14,12,10,8,6 5 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 14,12,10,8,6 5 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 14,12,10,8,6 5 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 12,10,8,6 4 Progress Chart

Shoulders

Push Press Push Press 60 sec 12,10,8,6 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 14,12,10,8,6 5 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 14,12,10,8,6 5 Progress Chart

Triceps

Close Grip Press Behind the Neck Close Grip Press Behind the Neck 60 sec 14,12,10,8,6 5 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 14,12,10,8,6 5 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 14,12,10,8,6 5 Progress Chart

Forearms

Palms Up Dumbbell Wrist Curl Over A Bench Palms Up Dumbbell Wrist Curl Over A Bench 60 sec 14,12,10,8,6 5 Progress Chart

Forearms

Palms Down Dumbbell Wrist Curl Over A Bench Palms Down Dumbbell Wrist Curl Over A Bench 60 sec 14,12,10,8,6 5 Progress Chart

Abs

Crunches Crunches 60 sec 20 4 Progress Chart

Abs

Crunches with Legs on a Bench Crunches with Legs on a Bench 60 sec 20 4 Progress Chart
Day 6 Legs, Lower Back and Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Leg Press 90 sec 14,12,10,8,6 5 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 14,12,10,8,6 5 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 60 sec 14,12,10,8,6 5 Progress Chart

Upper Legs

Barbell Hack Squat Barbell Hack Squat 60 sec 14,12,10,8,6 5 Progress Chart

Lower Legs

Standing Barbell Calf Raise Standing Barbell Calf Raise 60 sec 15 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 14,12,10,8,6 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 12,10,8,6 4 Progress Chart

Back

Barbell Good Morning Barbell Good Morning 60 sec 12,10,8,6 4 Progress Chart

Abs

Crunches Crunches 60 sec 20 4 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec 20 4 Progress Chart