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Advanced bulking plan
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Advanced bulking plan routine by rodmen2 is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
More sets, less reps, more weight, compounding and drop set exercises. Designed to attack one muscle at a time. Short rest times.
Routine detail
Any
Chest
Est. 0 min
5 exercises
Dumbbell Fly
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 4,4,4,12 Reps
Cable Lower Chest Raise
3 Sets x 6 Reps
Any
Shoulders
Est. 0 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Hammer Shoulder Press
4 Sets x 6 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
6 Sets x 20 Reps
Any
Bi / Tri
Est. 0 min
6 exercises
Cable Bicep Curl
3 Sets x 21 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 6 Reps
Standing dumbell curl
3 Sets x 6 Reps
Any
Traps / Abs
Est. 0 min
4 exercises
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Plank
3 Sets
Decline Crunch
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Any
Biceps
Est. 0 min
5 exercises
Barbell Curl
3 Sets x 21 Reps
Dumbbell Concentration Curl
3 Sets x 8,10,10 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 6 Reps
Preacher curl ambi-hammer grab
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 6 Reps
Any
Legs
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Kettlebell One-Arm Swing
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Single-Leg Calf Press
4 Sets x 12 Reps
Any
Alternate Bi/Tri
Est. 0 min
5 exercises
Dumbbell Concentration Curl
4 Sets x 8,10,10,6 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 6,8,8,8 Reps
Dumbbell Incline Curl
3 Sets x 6,6,25 Reps
Three Bench Dip
3 Sets x 12 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 8,6,4 Reps
Any
Chest Alt
Est. 0 min
6 exercises
Push-Up (Wide Hand)
1 Set x 10 Reps
Smith Machine Bench Press
1 Set x 50 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Weighted plate push
4 Sets x 6 Reps
Kettlebell Push-Up
3 Sets x 10 Reps
Smith Machine Bench Press
4 Sets x 50,6,6,6 Reps
