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Bulk Mofo*
AUDIO TIP
Bulking
Advanced
None
Plan Details
The Bulk Mofo* routine by MrsWest2022 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine focused on my weaknesses. Of course every body is different so feel free to modify it or reorder it to your own preference. Days are in order of preferences so that I make sure I train the muscle groups that need the most improvement (arms and legs in my case) every week.(in case I miss some trainings) I tried to make it as complet and varied as possible. Also check out some notes I attached to some exercises. Hope you enjoy it.
Routine detail
Day 1
Chest triceps
Est. 0 min
15 exercises
Dumbbell Bench Press
3 Sets x 8,10,15 Reps
Dumbbell Incline Bench Press
3 Sets x 8,10,3 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 10,15,15 Reps
Cable Incline Fly
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15,15,10 Reps
Machine Assisted Dip
3 Sets x 15,10,10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20,15,15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 15,10,15 Reps
Treadmill Running
1 Set
Dumbbell Pullover
1 Set x 30 Reps
Barbell Tricep Extension
3 Sets x 25 Reps
Barbell Incline Bench Press
3 Sets x 12,15,15 Reps
Day 2
Legsss
Est. 0 min
11 exercises
Walking
1 Set
Barbell Squat
6 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 20,15,8 Reps
Machine Leg Extension
3 Sets x 20,15,15 Reps
Machine Seated Leg Curl
3 Sets x 25,20,20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 15,10,15 Reps
Pelvic Tilt to Glute Bridge
1 Set x 10 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Day 3
Shoulders
Est. 0 min
12 exercises
Barbell Shoulder Press
3 Sets x 15,10,10 Reps
Barbell Front Raise
3 Sets x 15,10,10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 20,15,10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15,10,10 Reps
Dumbbell Lateral Raise
3 Sets x 15,10,10 Reps
Dumbbell Bent-Over Raise
3 Sets x 15,10,10 Reps
Cable Rope Face Pull
3 Sets x 15,15,10 Reps
Preacher Curl Machine
3 Sets x 20,15,15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 4
Full body light weight
Est. 0 min
22 exercises
Treadmill Running
2 Sets
Machine Ab Crunch
3 Sets x 20,15,15 Reps
Cable Seated Rotation (Stability Ball)
3 Sets x 25,20,15 Reps
Machine Fly
3 Sets x 15,15,10 Reps
Machine Shoulder Press
3 Sets x 20,15,10 Reps
Machine Inner Chest Press
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 25,20,20 Reps
Machine Leg Extension
3 Sets x 20,15,15 Reps
Preacher Curl Machine
2 Sets x 20,15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Machine Back Extension
3 Sets x 20,15,15 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10,15,15 Reps
Barbell Incline Bench Press
3 Sets x 12,15,15 Reps
Barbell Front Raise
3 Sets x 15,10,10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 20 Reps
Cable One-Arm Tricep Pushdown
1 Set x 20 Reps
Machine Leg Press
3 Sets x 20,20,10 Reps
Day 4
Back
Est. 0 min
9 exercises
Walking
1 Set
Barbell Deadlift
5 Sets x 20,15,15,10,8 Reps
Barbell Bent-Over Row
3 Sets x 20 Reps
Dumbbell One-Arm Rear Row (Prone)
2 Sets x 15,20 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 20,20,15 Reps
Machine Back Extension
3 Sets x 20,15,15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10,10,10,5,5 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Day 6
Cardio
Est. 0 min
1 exercise
Treadmill Running
1 Set
