💪 6-Day Bulk Workout Plan

 

🟥 Day 1 – Chest + Triceps

1. Chest
2. Barbell Bench Press – 4×6–8
3. Incline Dumbbell Press – 4×8–10
4. Chest Fly (Machine/DB) – 3×10–12
5. Dips – 3×8–12
6. Triceps
7. Skull Crushers – 3×8–10
8. Tricep Pushdowns – 3×10–12
9. Overhead Tricep Extension – 3×10–12

🟦 Day 2 – Back + Biceps

1. Back
2. Deadlifts – 4×5
3. Pull-Ups / Lat Pulldown – 4×8–10
4. Barbell Rows – 4×8–10
5. Seated Cable Rows – 3×10–12
6. Biceps
7. Barbell Curls – 3×8–10
8. Incline Dumbbell Curls – 3×10–12
9. Hammer Curls – 3×10–12

🟩 Day 3 – Legs + Abs

1. Legs
2. Squats – 4×6–8
3. Leg Press – 4×10
4. Romanian Deadlifts – 3×8–10
5. Leg Curl – 3×10–12
6. Calf Raises – 4×12–15
7. Abs
8. Hanging Leg Raises – 3×12–15
9. Cable Crunch – 3×15
10. Plank – 3×45–60 sec

🟨 Day 4 – Shoulders + Traps

1. Shoulders
2. Overhead Barbell Press – 4×6–8
3. Lateral Raises – 4×12–15
4. Front Raises – 3×12
5. Rear Delt Fly – 3×12–15
6. Traps
7. Barbell Shrugs – 4×10–12
8. Face Pulls – 3×12–15

🟧 Day 5 – Chest + Biceps

1. Incline Barbell Press – 4×8
2. Flat Dumbbell Press – 3×10
3. Pec Deck – 3×12
4. Biceps
5. Barbell Curl – 3×8
6. Preacher Curl – 3×10
7. Cable Curl – 3×12

🟪 Day 6 – Back + Triceps

1. Lat Pulldown – 4×10
2. T-Bar Row – 4×8
3. Single Arm Dumbbell Row – 3×10
4. Triceps
5. Close Grip Bench Press – 3×8
6. Tricep Dips – 3×10
7. Rope Pushdown – 3×12

⬜ Day 7 – Rest

• Very important for muscle growth and recovery

✅ Tips

• Rest: 60–90 sec between sets

Progressive overload (increase weight gradually)

• Follow proper diet (high protein)
• Sleep: 7–8 hours daily

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