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Focus on Growth
AUDIO TIP
Bulking
Advanced
None
Plan Details
The Focus on Growth routine by SlayerFitness is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
get them big muscles ? ?
Routine detail
Mon
Upper Body Push
Est. 89 min
12 exercises
Barbell Bench Press
2 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Single Arm Scapular Raises
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Oblique Twist
3 Sets x 8 Reps
Pallof Press
3 Sets x 8 Reps
Tue
Workout Day #2
Est. 107 min
15 exercises
Bridge
3 Sets
Machine Leg Extension
5 Sets x 8 Reps
Single-Leg Calf Raise
5 Sets x 8 Reps
Bodyweight Single Leg Anterior Tibialis Raises
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Single-Leg Calf Raise
5 Sets x 8 Reps
Bodyweight Single Leg Anterior Tibialis Raises
5 Sets x 8 Reps
Single Leg Glute Kickback Machine
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Copenhagen Plank
2 Sets x 8 Reps
Side Plank with Hip Abduction
2 Sets x 8 Reps
Any
Upper Pull
Est. 82 min
11 exercises
Dumbbell Incline Bench Row
5 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Cable Reverse Curl
2 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Cable Bicep Curl
2 Sets x 8 Reps
Cable V-Bar Row
4 Sets x 8 Reps
Tue
Lower Body Squats
Est. 102 min
15 exercises
Barbell Squat
2 Sets x 8 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Bodyweight Single Leg Anterior Tibialis Raises
3 Sets x 20 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 20 Reps
Bodyweight Single Leg Anterior Tibialis Raises
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Wed
Upper Body Pull
Est. 107 min
20 exercises
Barbell Bent-Over Row
2 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Rear Delt Row
2 Sets x 8 Reps
Reverse Grip Barbell Curl
2 Sets x 8 Reps
Side Plank
2 Sets x 8 Reps
Dumbbell Rear Delt Row
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Side Plank
2 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 16 Reps
Reverse Grip Single Arm Cable Curls
2 Sets x 16 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Cable One-Arm Bicep Curl
2 Sets x 15 Reps
Pull-Up
3 Sets
Anti-rotation Landmines
3 Sets x 8 Reps
Thu
Upper Body Push
Est. 103 min
12 exercises
Barbell Incline Bench Press
2 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Seated Press
3 Sets x 6 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 16 Reps
Leverage Shoulder Press
3 Sets x 16 Reps
Straight Bar Cable Reverse Grip Triceps Extensions
3 Sets x 16 Reps
Cable Oblique Twist
3 Sets x 8 Reps
Pallof Press
3 Sets x 8 Reps
Fri
Lower Body Deadlifts
Est. 100 min
15 exercises
Barbell Sumo Deadlift
2 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Bodyweight Single Leg Anterior Tibialis Raises
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Dumbell Single Leg RDL
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 16 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 16 Reps
Bodyweight Single Leg Anterior Tibialis Raises
3 Sets x 15 Reps
Machine Hip Adduction
2 Sets x 8 Reps
Machine Hip Abduction
2 Sets x 8 Reps
Sat
Upper Body Pull
Est. 115 min
24 exercises
Leverage Machine Iso Row
2 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
W Raise
2 Sets x 8 Reps
Plank
2 Sets
Weight Plate One-Arm Shrug
2 Sets x 8 Reps
Side Plank
2 Sets x 1 Reps
Dumbbell Reverse Bicep Curl
2 Sets x 8 Reps
W Raise
2 Sets x 8 Reps
Plank
2 Sets
Weight Plate One-Arm Shrug
2 Sets x 8 Reps
Copenhagen Plank
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Reverse Fly
2 Sets x 16 Reps
Cable Column Shrugs
2 Sets x 8 Reps
Cable Reverse Curl
2 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Cable Reverse Fly
2 Sets x 8 Reps
Cable Column Shrugs
2 Sets x 8 Reps
Cable Bicep Curl
2 Sets x 15 Reps
Hanging Knee Raise Rotation
2 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Anti-rotation Landmines
2 Sets x 8 Reps
Any
Core
Est. 8 min
6 exercises
Figure 8 Leg lifts
1 Set x 8 Reps
Abdominal Pendulum
1 Set
Twisting Pistons
1 Set x 8 Reps
Starfish crunches
1 Set x 8 Reps
Tuck Planks
1 Set x 8 Reps
Upper Circle Crunch
2 Sets x 8 Reps
