Bulking Plan

Bulking Plan - JEFIT

Bulking Plan

Bulking

Advanced

Machine strength

Plan Details

The Bulking Plan routine by NoAverageOldman is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

You can choose your own exercises, not every exercise have to be done. Put after every set more weight on.

Routine detail

Day 1

Chest & Back

Est. 224 min

36 exercises

Barbell Bench Press

5 Sets x 7 Reps

Barbell Incline Bench Press

5 Sets x 7 Reps

Machine Fly

5 Sets x 7 Reps

Dumbbell Bench Press

5 Sets x 7 Reps

Dumbbell Incline Bench Press

5 Sets x 7 Reps

Dumbbell Fly

5 Sets x 7 Reps

Dumbbell Incline Fly

5 Sets x 7 Reps

Cable Cross-Over

5 Sets x 7 Reps

Barbell Decline Bench Press

5 Sets x 7 Reps

Machine Bench Press

5 Sets x 7 Reps

Cable Lower Chest Raise

5 Sets x 7 Reps

Dumbbell Incline Bench Press (Hammer Grip)

5 Sets x 7 Reps

Machine Inner Chest Press

5 Sets x 7 Reps

Barbell Bench Press (Wide Grip)

5 Sets x 7 Reps

Cable Cross-Over

5 Sets x 7 Reps

Dumbell floor press

5 Sets x 7 Reps

Cable One-Arm Lat Pulldown

5 Sets x 7 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 7 Reps

Barbell Bent-Over Row

5 Sets x 7 Reps

Cable Seated Row

5 Sets x 7 Reps

Dumbbell One-Arm Row

5 Sets x 7 Reps

Cable Front Lat Pulldown (Close Grip)

5 Sets x 7 Reps

T Bar Row

5 Sets x 7 Reps

Cable Rear Pulldown (Wide Grip)

5 Sets x 7 Reps

Cable V Bar Pulldown

5 Sets x 7 Reps

Cable Shoulder Extension

5 Sets x 7 Reps

Machine Seated Row

5 Sets x 7 Reps

Machine Lat Pulldown

5 Sets x 7 Reps

Machine Assisted Pull-Up

5 Sets x 7 Reps

Cable Rope Seated Row

5 Sets x 7 Reps

Machine Assisted Chin-Up

5 Sets x 7 Reps

Cable One-Arm Seated Row

5 Sets x 7 Reps

Machine Lat Pulldown (Reverse Grip)

5 Sets x 7 Reps

Cable One-Arm Lat Pulldown

5 Sets x 7 Reps

Cable One-Arm Row

5 Sets x 7 Reps

Smith Machine One-Arm Row

5 Sets x 7 Reps

Day 2

Shoulders & Biceps

Est. 193 min

31 exercises

Dumbbell Lateral Raise

5 Sets x 7 Reps

Dumbbell Seated Shoulder Press

5 Sets x 7 Reps

Dumbbell Shoulder Shrug

5 Sets x 7 Reps

Dumbbell Seated Arnold Press

5 Sets x 7 Reps

Barbell Military Press

5 Sets x 7 Reps

Machine Shoulder Press

5 Sets x 7 Reps

Weight Plate Front Raise

5 Sets x 7 Reps

Machine Reverse Fly

5 Sets x 7 Reps

Dumbbell Cuban Press

5 Sets x 7 Reps

Cable Internal Rotation

5 Sets x 7 Reps

Dumbbell Seated Bent-Over Reverse Fly

5 Sets x 7 Reps

Cable Rope Face Pull

5 Sets x 7 Reps

Dumbbell Seated Alternating Arnold Press

5 Sets x 7 Reps

Dumbbell One-Arm Shoulder Press

5 Sets x 7 Reps

Dumbbell Seated One-Arm Shoulder Press

5 Sets x 7 Reps

Smith Machine Shoulder Press (Close Grip)

5 Sets x 7 Reps

Barbell Curl

5 Sets x 7 Reps

Dumbbell Incline Curl

5 Sets x 7 Reps

Dumbbell Alternating Hammer Curl

5 Sets x 7 Reps

Dumbbell Concentration Curl

5 Sets x 7 Reps

Dumbbell Hammer Curl

5 Sets x 7 Reps

Preacher Curl Machine

5 Sets x 7 Reps

Dumbbell Alternating Incline Curl

5 Sets x 7 Reps

Dumbbell Hammer Curl (Cross Body)

5 Sets x 7 Reps

Cable Dual Overhead Curl

5 Sets x 7 Reps

Cable Rope Hammer Curl

5 Sets x 7 Reps

Dumbbell Alternating Seated Curl

5 Sets x 7 Reps

Barbell Bicep Curl (Wide Grip)

5 Sets x 7 Reps

Dumbbell Incline Curl

5 Sets x 7 Reps

Dumbbell Seated Alternating Hammer Curl

5 Sets x 7 Reps

Dumbbell One-Arm Seated Curl

5 Sets x 7 Reps

Day 3

Legs & Triceps

Est. 210 min

35 exercises

Barbell Squat

5 Sets x 7 Reps

Machine Leg Extension

5 Sets x 7 Reps

Machine Leg Press

5 Sets x 7 Reps

Machine Seated Leg Curl

5 Sets x 7 Reps

Smith Machine Squat

5 Sets x 7 Reps

Barbell Front Squat

5 Sets x 7 Reps

Machine Hip Abduction

5 Sets x 7 Reps

Machine Hip Adduction

5 Sets x 7 Reps

Hack Squat

5 Sets x 7 Reps

Machine Leg Press

5 Sets x 7 Reps

Machine Leg Press (Narrow Stance)

5 Sets x 7 Reps

Machine Single-Leg Extension

5 Sets x 7 Reps

Machine Leg Press (Wide Stance)

5 Sets x 7 Reps

Machine Single-Leg Press

5 Sets x 7 Reps

Machine Single-Leg Curl

5 Sets x 7 Reps

Machine Leg Press (Narrow Stance)

5 Sets x 7 Reps

Calf Press On Leg Press

5 Sets x 7 Reps

Bodyweight Calf Raise

5 Sets x 7 Reps

Machine Calf Press

5 Sets x 7 Reps

Machine Single-Leg Calf Press

5 Sets x 7 Reps

Cable Shoulder Extension

5 Sets x 7 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 7 Reps

Barbell Bench Press (Close Grip)

5 Sets x 7 Reps

Dumbbell One-Arm Tricep Kickback

5 Sets x 7 Reps

Cable Tricep Pushdown (V-Bar)

5 Sets x 7 Reps

Dumbbell Seated Tricep Press

5 Sets x 7 Reps

Dumbbell Seated One-Arm Tricep Extension

5 Sets x 7 Reps

Machine Dip

5 Sets x 7 Reps

Machine Tricep Extension

5 Sets x 7 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 7 Reps

Dumbbell Alternating Tricep Kickback

5 Sets x 7 Reps

Smith Machine Bench Press (Close Grip)

5 Sets x 7 Reps

Machine Assisted Dip

5 Sets x 7 Reps

Cable Tricep Kickback

5 Sets x 7 Reps

EZ Bar Seated Reverse Grip French Press

5 Sets x 7 Reps

Day 4

Cardio

Est. 121 min

7 exercises

Elliptical Training

1 Set

Walking

1 Set

Rowing

1 Set

Stationary Bike

1 Set

Step Machine

1 Set

Indoor Cycling

1 Set

Recumbent Bike

1 Set

Day 5

Chest & Back

Est. 224 min

36 exercises

Barbell Bench Press

5 Sets x 7 Reps

Barbell Incline Bench Press

5 Sets x 7 Reps

Machine Fly

5 Sets x 7 Reps

Dumbbell Bench Press

5 Sets x 7 Reps

Dumbbell Incline Bench Press

5 Sets x 7 Reps

Dumbbell Fly

5 Sets x 7 Reps

Dumbbell Incline Fly

5 Sets x 7 Reps

Cable Cross-Over

5 Sets x 7 Reps

Barbell Decline Bench Press

5 Sets x 7 Reps

Machine Bench Press

5 Sets x 7 Reps

Cable Lower Chest Raise

5 Sets x 7 Reps

Dumbbell Incline Bench Press (Hammer Grip)

5 Sets x 7 Reps

Machine Inner Chest Press

5 Sets x 7 Reps

Barbell Bench Press (Wide Grip)

5 Sets x 7 Reps

Cable Cross-Over

5 Sets x 7 Reps

Dumbell floor press

5 Sets x 7 Reps

Cable One-Arm Lat Pulldown

5 Sets x 7 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 7 Reps

Barbell Bent-Over Row

5 Sets x 7 Reps

Cable Seated Row

5 Sets x 7 Reps

Dumbbell One-Arm Row

5 Sets x 7 Reps

Cable Front Lat Pulldown (Close Grip)

5 Sets x 7 Reps

T Bar Row

5 Sets x 7 Reps

Cable Rear Pulldown (Wide Grip)

5 Sets x 7 Reps

Cable V Bar Pulldown

5 Sets x 7 Reps

Cable Shoulder Extension

5 Sets x 7 Reps

Machine Seated Row

5 Sets x 7 Reps

Machine Lat Pulldown

5 Sets x 7 Reps

Machine Assisted Pull-Up

5 Sets x 7 Reps

Cable Rope Seated Row

5 Sets x 7 Reps

Machine Assisted Chin-Up

5 Sets x 7 Reps

Cable One-Arm Seated Row

5 Sets x 7 Reps

Machine Lat Pulldown (Reverse Grip)

5 Sets x 7 Reps

Cable One-Arm Lat Pulldown

5 Sets x 7 Reps

Cable One-Arm Row

5 Sets x 7 Reps

Smith Machine One-Arm Row

5 Sets x 7 Reps

Day 6

Shoulders & Biceps

Est. 193 min

31 exercises

Dumbbell Lateral Raise

5 Sets x 7 Reps

Dumbbell Seated Shoulder Press

5 Sets x 7 Reps

Dumbbell Shoulder Shrug

5 Sets x 7 Reps

Dumbbell Seated Arnold Press

5 Sets x 7 Reps

Barbell Military Press

5 Sets x 7 Reps

Machine Shoulder Press

5 Sets x 7 Reps

Weight Plate Front Raise

5 Sets x 7 Reps

Machine Reverse Fly

5 Sets x 7 Reps

Dumbbell Cuban Press

5 Sets x 7 Reps

Cable Internal Rotation

5 Sets x 7 Reps

Dumbbell Seated Bent-Over Reverse Fly

5 Sets x 7 Reps

Cable Rope Face Pull

5 Sets x 7 Reps

Dumbbell Seated Alternating Arnold Press

5 Sets x 7 Reps

Dumbbell One-Arm Shoulder Press

5 Sets x 7 Reps

Dumbbell Seated One-Arm Shoulder Press

5 Sets x 7 Reps

Smith Machine Shoulder Press (Close Grip)

5 Sets x 7 Reps

Barbell Curl

5 Sets x 7 Reps

Dumbbell Incline Curl

5 Sets x 7 Reps

Dumbbell Alternating Hammer Curl

5 Sets x 7 Reps

Dumbbell Concentration Curl

5 Sets x 7 Reps

Dumbbell Hammer Curl

5 Sets x 7 Reps

Preacher Curl Machine

5 Sets x 7 Reps

Dumbbell Alternating Incline Curl

5 Sets x 7 Reps

Dumbbell Hammer Curl (Cross Body)

5 Sets x 7 Reps

Cable Dual Overhead Curl

5 Sets x 7 Reps

Cable Rope Hammer Curl

5 Sets x 7 Reps

Dumbbell Alternating Seated Curl

5 Sets x 7 Reps

Barbell Bicep Curl (Wide Grip)

5 Sets x 7 Reps

Dumbbell Incline Curl

5 Sets x 7 Reps

Dumbbell Seated Alternating Hammer Curl

5 Sets x 7 Reps

Dumbbell One-Arm Seated Curl

5 Sets x 7 Reps

Day 7

Legs & Triceps

Est. 210 min

35 exercises

Barbell Squat

5 Sets x 7 Reps

Machine Leg Extension

5 Sets x 7 Reps

Machine Leg Press

5 Sets x 7 Reps

Machine Seated Leg Curl

5 Sets x 7 Reps

Smith Machine Squat

5 Sets x 7 Reps

Barbell Front Squat

5 Sets x 7 Reps

Machine Hip Abduction

5 Sets x 7 Reps

Machine Hip Adduction

5 Sets x 7 Reps

Hack Squat

5 Sets x 7 Reps

Machine Leg Press

5 Sets x 7 Reps

Machine Leg Press (Narrow Stance)

5 Sets x 7 Reps

Machine Single-Leg Extension

5 Sets x 7 Reps

Machine Leg Press (Wide Stance)

5 Sets x 7 Reps

Machine Single-Leg Press

5 Sets x 7 Reps

Machine Single-Leg Curl

5 Sets x 7 Reps

Machine Leg Press (Narrow Stance)

5 Sets x 7 Reps

Calf Press On Leg Press

5 Sets x 7 Reps

Bodyweight Calf Raise

5 Sets x 7 Reps

Machine Calf Press

5 Sets x 7 Reps

Machine Single-Leg Calf Press

5 Sets x 7 Reps

Cable Shoulder Extension

5 Sets x 7 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 7 Reps

Barbell Bench Press (Close Grip)

5 Sets x 7 Reps

Dumbbell One-Arm Tricep Kickback

5 Sets x 7 Reps

Cable Tricep Pushdown (V-Bar)

5 Sets x 7 Reps

Dumbbell Seated Tricep Press

5 Sets x 7 Reps

Dumbbell Seated One-Arm Tricep Extension

5 Sets x 7 Reps

Machine Dip

5 Sets x 7 Reps

Machine Tricep Extension

5 Sets x 7 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 7 Reps

Dumbbell Alternating Tricep Kickback

5 Sets x 7 Reps

Smith Machine Bench Press (Close Grip)

5 Sets x 7 Reps

Machine Assisted Dip

5 Sets x 7 Reps

Cable Tricep Kickback

5 Sets x 7 Reps

EZ Bar Seated Reverse Grip French Press

5 Sets x 7 Reps

Bulking Plan

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