Heavy Lift

Bulking

Intermediate

Machine strength

Plan Details

The Heavy Lift routine by Armstrongn is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.

Routine detail

Any

Abs

Est. 187 min

12 exercises

Walking

5 Sets

Cable Kneeling Crunch

5 Sets x 5 Reps

Decline Crunch

3 Sets x 12 Reps

Bench Weighted Decline Crunch

3 Sets x 5 Reps

Decline Bench Weighted Twist

3 Sets x 5 Reps

Plank

3 Sets

Leg Raise

5 Sets x 5 Reps

Air Bike

3 Sets x 16 Reps

Weight Plate Rotation

1 Set

Side Bridge

3 Sets

Stability Ball Crunch

3 Sets x 5 Reps

Walking

5 Sets

Any

Deficit Back and Bicep

Est. 145 min

12 exercises

Walking

5 Sets

Barbell Bent-Over Row

4 Sets x 5 Reps

Barbell Shrug

3 Sets x 10 Reps

Cable Seated Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Back Hyperextension

4 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Superman

5 Sets

Plank

3 Sets

Decline Crunch

5 Sets x 5 Reps

Air Bike

5 Sets x 5 Reps

Any

Heavy Back & Biceps

Est. 178 min

13 exercises

Walking

5 Sets

Step Machine

1 Set

Barbell Deadlift

6 Sets x 5 Reps

Barbell Bent-Over Row

5 Sets x 5 Reps

Cable Seated Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Back Hyperextension

4 Sets x 8 Reps

Barbell Shrug

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Cable Kneeling Crunch

4 Sets x 10 Reps

Plank

5 Sets

Barbell Row

5 Sets x 5 Reps

Any

Max Out Leg Day

Est. 240 min

14 exercises

Walking

5 Sets

Jump Rope

5 Sets

Step Machine

5 Sets

Barbell Lunge

3 Sets x 5 Reps

Barbell Squat

6 Sets x 5 Reps

Barbell Romanian Deadlift

4 Sets x 8 Reps

Barbell Hip Thrust

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 10 Reps

Barbell Glute Bridge

4 Sets x 10 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Hip Abduction

4 Sets x 12 Reps

Machine Hip Adduction

4 Sets x 12 Reps

Plank

5 Sets

Bridge

5 Sets

Any

Chest, Shoulders, Triceps

Est. 184 min

14 exercises

Walking

5 Sets

Band Cross-Over

1 Set

Barbell Bench Press

5 Sets x 5 Reps

Barbell Military Press

5 Sets x 5 Reps

Barbell Incline Bench Press

5 Sets x 5 Reps

Dumbbell Incline Bench Press

5 Sets x 5 Reps

Dumbbell Fly

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Barbell Seated Press

5 Sets x 5 Reps

Dumbbell Shoulder Shrug

5 Sets x 5 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Seated Tricep Press

4 Sets x 8 Reps

Plank

5 Sets

Any

Shoulders, Chest, Triceps

Est. 240 min

18 exercises

Walking

5 Sets

Band Cross-Over

3 Sets x 5 Reps

Barbell Seated Press

5 Sets x 10 Reps

Barbell Military Press

5 Sets x 10 Reps

Barbell Bench Press

5 Sets x 5 Reps

Machine Fly

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Dumbbell Seated Tricep Press

3 Sets x 10 Reps

Barbell Incline Bench Press

5 Sets x 5 Reps

Dumbbell Incline Bench Press

5 Sets x 5 Reps

Dumbbell Fly

5 Sets x 5 Reps

Step Machine

1 Set

Cable Kneeling Crunch

3 Sets x 10 Reps

Plank

3 Sets

Weight Plate Rotation

3 Sets x 5 Reps

Dumbbell Shoulder Shrug

5 Sets x 5 Reps

Dumbbell Tricep Extension

5 Sets x 5 Reps

Any

Weak AF

Est. 25 min

3 exercises

Kettlebell Goblet Squat

5 Sets x 5 Reps

Kettlebell Sumo High Pull

5 Sets x 5 Reps

Dumbbell Shoulder Press

5 Sets x 5 Reps

Any

Body Weight

Est. 226 min

21 exercises

Walking

5 Sets

Dumbbell Walking Lunge

5 Sets x 5 Reps

Bodyweight Lunge

5 Sets x 5 Reps

Bodyweight Rear Lunge

5 Sets x 5 Reps

90/90 Hamstring Stretch

5 Sets x 5 Reps

Bodyweight Wall Squat

5 Sets x 5 Reps

Single-Leg Squat

5 Sets x 5 Reps

Kneeling Hip Extension

5 Sets x 5 Reps

Kneeling Hip Flexor

5 Sets x 5 Reps

Bridge

5 Sets

Glute Kickback (Kneeling)

5 Sets x 5 Reps

Flutter Kick

5 Sets x 5 Reps

Hip Adduction

5 Sets x 5 Reps

Superman

5 Sets

Cat Stretch

5 Sets x 5 Reps

Hip Stretch

5 Sets x 5 Reps

Upward Facing Dog

5 Sets x 5 Reps

Sphinx

5 Sets x 5 Reps

Push-Up

5 Sets x 5 Reps

Barbell Kneeling Squat

5 Sets x 5 Reps

Kettlebell Pistol Squat

5 Sets x 5 Reps

Heavy Lift

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