Loading...
Bautista Bulk
AUDIO TIP
Bulking
Advanced
None
Plan Details
The Bautista Bulk routine by PuffinInARedHat is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
A five-day Push/Pull/Legs hybrid built for an old-school free-weight gym. It targets every major muscle with heavy compounds and focused accessory lifts. Upper body is trained twice weekly, legs once, maximizing recovery and growth balance. Structure • Day 1: Push A – chest, shoulders, triceps power focus • Day 2: Pull A – back and biceps, heavy rows and pulldowns • Day 3: Legs – full lower body, hack squat–based • Day 4: Push B – alternate angles, high-volume chest/shoulder/triceps • Day 5: Pull B – deadlift and upper-back density work Method • Ramping sets on main lifts for strength. • Moderate reps (6–12) for hypertrophy, higher reps (12–15) for isolation. • Progressive overload each week. • 60–70 minutes per session. Goal Build dense, aesthetic mass—similar to 1990s pro-wrestler physiques—using proven free-weight principles, disciplined nutrition, and consistent effort.
Routine detail
Mon
Day 1 – Push A (Chest / Shoulders / Triceps)
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 10,8,6,6 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 12,10,8,8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Tue
Day 2 – Pull A (Back / Biceps)
Est. 0 min
6 exercises
Barbell Bent-Over Row
4 Sets x 10,8,6,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 15 Reps
Wed
Day 3 – Legs (Full lower body)
Est. 0 min
6 exercises
Hack Squat
4 Sets x 10,8,6,6 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Dumbbell Walking Lunge
2 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Thu
Day 4 – Push B (Angle variation + Volume)
Est. 0 min
6 exercises
Barbell Incline Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 15 Reps
Fri
Day 5 – Pull B (Volume / Angle change)
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 8,6,5,5 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
