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Nov-Dec '25
AUDIO TIP
Bulking
Advanced
None
Plan Details
The Nov-Dec '25 routine by vimalknair is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The workout pan I am currently following for the bulk
Routine detail
Day 1
Push Day
Est. 67 min
7 exercises
Barbell Bench Press
4 Sets x 10,10,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 12,12,10 Reps
Cable Cross-Over
4 Sets x 15,8,15,15 Reps
Dumbbell Lateral Raise
3 Sets x 30 Reps
Machine Reverse Fly
3 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 20,12,10,0 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 11 Reps
Day 2
Pull day
Est. 65 min
7 exercises
Barbell Bent-Over Row
4 Sets x 12,10,8,8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15,10,8,8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 15,12,12,12 Reps
Dumbbell Shoulder Shrug
4 Sets x 15,15,10,10 Reps
Barbell Spider Curl
3 Sets x 15,12,10 Reps
Cable Behind the Back Wrist Curl
3 Sets x 15,12,10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
Day 3
Leg day
Est. 63 min
7 exercises
Machine Seated Leg Curl
3 Sets x 15,12,10 Reps
Barbell Squat
4 Sets x 15,12,10,10 Reps
Machine Leg Extension
3 Sets x 15,12,10 Reps
Barbell Hip Thrust
3 Sets x 15,12,10 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 15,15,0 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Day 4
Cardio
Est. 152 min
4 exercises
Walking
1 Set
Cable Kneeling Crunch (Rope)
5 Sets x 30,20,15,12,10 Reps
Weighted Hanging Knee Raise
5 Sets x 15,15,15,12,12 Reps
Indoor Cycling
1 Set
Day 5
Arms day
Est. 73 min
7 exercises
EZ Bar Curl
4 Sets x 15,12,10,8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15,12,10,8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15,12,10,8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 20,15,15,15 Reps
Cable Behind the Back Wrist Curl
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 15 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Day 6
Chest Back day
Est. 58 min
6 exercises
Machine Fly
4 Sets x 15,12,10,10 Reps
Machine Bench Press
4 Sets x 15,12,10,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,10,10 Reps
Cable Seated Row
4 Sets x 15,12,10,10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Day 7
Shoulder Leg
Est. 64 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15,12,15,15 Reps
Cable Lateral Raise
4 Sets x 30,30,25,25 Reps
Dumbbell Rear Delt Row
4 Sets x 15,15,12,12 Reps
Barbell Romanian Deadlift
4 Sets x 6,8,8,8 Reps
Smith Machine Reverse Calf Raise
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 8 Reps
