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Truestrength Bulk Up
Bulking
Intermediate
Machine strength
Plan Details
The Truestrength Bulk Up routine by Ashik S is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is the Ultimate Truestrength Workout Plan. If you are looking to use this routine as your default routine, your main focus is to perform this routine for 8 to 12 weeks to ensure optimal muscle gains, growth and strength. It is a 6 day split routine that focuses upon building muscle and targeting two muscle group on their own day, along with mixing in abdomen exercises at the end of the workout. ** Chest - On chest day you will focus upon targeting your upper and lower pecs, developing fullness and definition. ** Shoulders - With shoulders you will target the deltoids and traps while building size and strength. ** Legs - On legs day you will focus on the Quad, Hamstring and Calf muscles. For these three muscles your main target will be development, separation, growth and definition of each muscle. ** Arms - During arms day you will be working out the biceps, triceps, and forearms. For biceps you will focus on the head of the bicep, building thickness and definition. Triceps will target all 3 heads of the muscle building on thickness, growth and separation. ** Back - With back day you will be focusing upon the upper and lower back muscles developing thickness, definition and separation of the little muscles While you are performing each exercise you will start off with a weight that you are able to do for 15 reps and with each set you will increase the weight and decrease the reps, as in a bulking routine. But rather than focusing on bulking up the muscles, with this routine you will focus on isolation, slow and precise movements to target the little muscles and get full benefits from performing this routine. With Ab exercises that are listed as "undefined" this means the maximum amount that you are able to perform for this set and on the final set of the exercise you want to perform it until failure. *** Notes : With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible. Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. You can superset exercises if you would like to keep up the intensity of this routine along with the pump within your muscles.
Routine detail
Mon
Chest And Triceps
Est. 83 min
14 exercises
Barbell Bench Press
4 Sets x 15,12,8,6 Reps
Barbell Incline Bench Press
4 Sets x 15,12,8,6 Reps
Dumbbell Fly
4 Sets x 15,12,8,6 Reps
Dumbbell Incline Fly
4 Sets x 15,12,8,6 Reps
Cable Cross-Over
4 Sets x 15,12,8,6 Reps
Dip
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15,12,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15,12,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15,12,8,6 Reps
Bench Dip
4 Sets x 10 Reps
Crunch
3 Sets
Stability Ball Crunch
3 Sets
Plank
3 Sets
Tue
Back And Biceps
Est. 71 min
12 exercises
Barbell Deadlift
4 Sets x 15,12,8,9 Reps
Barbell Bent-Over Row
4 Sets x 15,12,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,8,6 Reps
Cable Seated Row
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 15,12,8,6 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Curl
4 Sets x 15,12,8,6 Reps
Dumbbell Incline Hammer Curl
4 Sets x 15,12,8,6 Reps
Cable Bicep Curl
4 Sets x 15,12,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 15,12,8,6 Reps
Decline Bench Ab Reach
3 Sets
Plank
3 Sets
Wed
Sounders And Legs
Est. 67 min
13 exercises
Smith Machine Shoulder Press
4 Sets x 15,12,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 15,12,8,6 Reps
Barbell Upright Row
4 Sets x 15,12,8,6 Reps
Dumbbell Reverse Fly
4 Sets x 15,12,8,6 Reps
Barbell Squat
4 Sets x 15,12,8,6 Reps
Machine Leg Press
4 Sets x 15,12,8,6 Reps
Machine Leg Extension
4 Sets x 15,12,8,6 Reps
Machine Seated Leg Curl
4 Sets x 15,12,8,6 Reps
Calf Press On Leg Press
4 Sets x 15,12,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 15,12,8,6 Reps
Decline Crunch
3 Sets
Leg Pull-In
3 Sets
Alternating Heel Touch
3 Sets
Thu
Chest And Triceps
Est. 72 min
12 exercises
Barbell Incline Bench Press
4 Sets x 15,12,8,6 Reps
Dumbbell Decline Bench Press
4 Sets x 15,12,8,6 Reps
Machine Fly
4 Sets x 15,12,8,6 Reps
Cable Cross-Over
4 Sets x 15,12,8,6 Reps
Dumbbell Deep Push-Up
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 15,12,8,6 Reps
Cable Shoulder Extension
4 Sets x 15,12,8,6 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15,12,8,6 Reps
Dip
4 Sets x 12 Reps
Stability Ball Crunch
3 Sets
Crunch
3 Sets
Plank
3 Sets
Fri
Back And Biceps
Est. 74 min
13 exercises
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15,12,8,6 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 15,12,8,6 Reps
Cable Seated Row
4 Sets x 15,12,8,6 Reps
Back Hyperextension
4 Sets x 12 Reps
Barbell Curl
4 Sets x 15,12,8,6 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 15,12,8,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15,12,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 15,12,8,6 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12,8,6 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12,8,6 Reps
Crunch
3 Sets
Stability Ball Crunch
3 Sets
Sat
Shoulders And Legs
Est. 67 min
13 exercises
Barbell Shoulder Press
4 Sets x 15,12,8,6 Reps
Barbell Shrug
4 Sets x 15,12,8,6 Reps
Cable Lateral Raise
4 Sets x 15,12,8,6 Reps
Machine Reverse Fly
4 Sets x 15,12,8,6 Reps
Smith Machine Squat
4 Sets x 15,12,8,6 Reps
Machine Leg Extension
4 Sets x 15,12,8,6 Reps
Dumbbell Lunge
4 Sets x 15,12,8,6 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 15,12,8,6 Reps
Machine Calf Raise
4 Sets x 15,12,8,6 Reps
Barbell Seated Calf Raise
4 Sets x 15,12,8,6 Reps
Leg Raise
3 Sets
Parallel Bar Hip Raise
3 Sets
Reverse Crunch
3 Sets
