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Billy's Garage Plan
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Billy's Garage Plan routine by billypacl is a 12 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Est. 39 min
6 exercises
Barbell Squat
4 Sets x 8,4,4,4 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Barbell Good Morning
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 6 Reps
Day 2
Est. 38 min
6 exercises
Trap Bar Deadlift
4 Sets x 8,4,4,4 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8,6,6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Day 3
Est. 40 min
6 exercises
Barbell Bench Press
4 Sets x 8,3,3,3 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 7 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 7 Reps
Day 4
Est. 39 min
6 exercises
Barbell Shoulder Press
4 Sets x 8,4,4,4 Reps
Dumbbell Fly
3 Sets x 7 Reps
Weighted Tricep Dip
3 Sets x 7 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 7 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 7 Reps
Day 5
Est. 41 min
6 exercises
Barbell Squat
4 Sets x 8,4,4,4 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Cable Deltoid Raise
3 Sets x 7 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Plank
3 Sets
Day 6
Est. 37 min
6 exercises
Trap Bar Deadlift
4 Sets x 8,4,4,4 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Wrist Roller
3 Sets x 2 Reps
Day 7
Est. 40 min
6 exercises
Barbell Bench Press
4 Sets x 8,3,3,3 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 6 Reps
Cable Pull Through
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Day 8
Est. 38 min
6 exercises
Barbell Shoulder Press
4 Sets x 8,4,4,4 Reps
Cable Cross-Over
3 Sets x 7 Reps
EZ Bar Skull Crusher
3 Sets x 7 Reps
Dumbbell Walking Lunge
3 Sets x 7 Reps
Wide BB Calf Raises
3 Sets x 7 Reps
DB Wrist Twist
3 Sets x 7 Reps
Day 9
Est. 42 min
6 exercises
Barbell Squat
4 Sets x 8,4,4,4 Reps
Dumbbell Incline Bench Row
3 Sets x 6 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
V-Up
3 Sets x 15 Reps
Day 10
Est. 37 min
6 exercises
Trap Bar Deadlift
4 Sets x 8,4,4,4 Reps
Dumbbell Decline Bench Press
3 Sets x 7 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 7 Reps
Machine Leg Extension
3 Sets x 6 Reps
Narrow BB Calf Raises
3 Sets x 7 Reps
Club Forward Raise
3 Sets x 8 Reps
Day 11
Est. 45 min
6 exercises
Barbell Bench Press
4 Sets x 8,3,3,3 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Crunch
3 Sets x 50 Reps
Day 12
Est. 37 min
6 exercises
Barbell Shoulder Press
4 Sets x 8,4,4,4 Reps
Dumbbell Incline Fly
3 Sets x 7 Reps
Cable Bar Tricep Reverse Extension
3 Sets x 7 Reps
Banned BB Squat
3 Sets x 7 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Club Reverse Raise
3 Sets x 8 Reps
