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Marc M BFS
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Marc M BFS routine by mmen0221 is a 16 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 8
week 1
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Deep Squat
3 Sets x 3 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Seated Tricep Extension
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Day 8
week 2
Est. 0 min
10 exercises
Barbell Bench Press
5 Sets x 5,5,5,3,3 Reps
Barbell Squat
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 28 Reps
Day 8
week 3
Est. 0 min
18 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 4 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 2 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Deep Squat
1 Set x 5 Reps
Barbell Deep Squat
1 Set x 4 Reps
Barbell Deep Squat
1 Set x 3 Reps
Barbell Deep Squat
1 Set x 2 Reps
Barbell Deep Squat
1 Set x 1 Rep
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
wheel machine crunches
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 8
week 4
Est. 0 min
14 exercises
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Squat
1 Set x 10 Reps
Barbell Squat
1 Set x 8 Reps
Barbell Squat
1 Set x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Day 8
week 1
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 3 Reps
Cable Elevated Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 150 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 8,8,10 Reps
Day 8
week 2
Est. 0 min
8 exercises
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 8
week 3
Est. 0 min
13 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 4 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 2 Reps
Barbell Deadlift
1 Set x 1 Rep
Cable Seated Row
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 8
week 4
Est. 0 min
10 exercises
Barbell Deadlift
1 Set x 10 Reps
Barbell Deadlift
1 Set x 8 Reps
Barbell Deadlift
1 Set x 6 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 8
week 1
Est. 0 min
12 exercises
Barbel Towel Bench Press
3 Sets x 3 Reps
Barbell Bench Squat
3 Sets x 3 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Straight Arm Crossover
3 Sets x 10 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets x 8 Reps
Day 8
week 2
Est. 0 min
10 exercises
Barbel Towel Bench Press
5 Sets x 5 Reps
Barbell Bench Squat
5 Sets x 5 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
wheel machine crunches
3 Sets x 10 Reps
Day 8
week 3
Est. 0 min
19 exercises
Barbel Towel Bench Press
1 Set x 5 Reps
Barbel Towel Bench Press
1 Set x 4 Reps
Barbel Towel Bench Press
1 Set x 3 Reps
Barbel Towel Bench Press
1 Set x 2 Reps
Barbel Towel Bench Press
1 Set x 1 Rep
Barbell Bench Squat
1 Set x 5 Reps
Barbell Bench Squat
1 Set x 4 Reps
Barbell Bench Squat
1 Set x 3 Reps
Barbell Bench Squat
1 Set x 2 Reps
Barbell Bench Squat
1 Set x 1 Rep
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Straight Arm Crossover
3 Sets x 10 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Day 8
week 4
Est. 0 min
14 exercises
Barbel Towel Bench Press
1 Set x 10 Reps
Barbel Towel Bench Press
1 Set x 8 Reps
Barbel Towel Bench Press
1 Set x 6 Reps
Barbell Bench Squat
1 Set x 10 Reps
Barbell Bench Squat
1 Set x 8 Reps
Barbell Bench Squat
1 Set x 6 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
wheel machine crunches
3 Sets x 10 Reps
Day 8
week 1
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 3 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Day 8
week 3
Est. 0 min
12 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 4 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 2 Reps
Barbell Deadlift
1 Set x 1 Rep
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Day 8
week 2
Est. 0 min
8 exercises
Barbell Deadlift
5 Sets x 5 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 8
week 4
Est. 0 min
10 exercises
Barbell Deadlift
1 Set x 10 Reps
Barbell Deadlift
1 Set x 8 Reps
Barbell Deadlift
1 Set x 6 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
