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12 Week Strength Builder
Bulking
Intermediate
Dumbbell
Plan Details
The 12 Week Strength Builder routine by BigDaddyBearBull is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
12 weeks Starting 7/22/2019 For main exercise, do sets of 12, increments of 5-15, lbs, until you get to a set where only 4-6 can be done. end main exercise with light failure set. rest for 2-3 mins. finish supplemental exercises for each workout. start again next week for progress...! WALK 20 MINS PRIOR AND COMPLETE ONE WARMUP SET BEFORE EACH MAIN EXERCISE (20-40 REPS)
Routine detail
Day 1
Bench
Est. 48 min
3 exercises
Walking
1 Set
Machine Bench Press
8 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Day 2
Deadlift/Back
Est. 55 min
4 exercises
Walking
1 Set
Dumbbell Deadlift
8 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Day 3
Overhead Press/Shoulders
Est. 72 min
4 exercises
Dumbbell Seated Shoulder Press
8 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 99 Reps
Dumbbell Shrug Raise Finishers
3 Sets x 15 Reps
Day 4
Squat
Est. 55 min
3 exercises
Dumbbell Squat
8 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Sit-Up
4 Sets x 99 Reps
