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Build
Bulking
Intermediate
Dumbbell
Plan Details
The Build routine by BenH is a 11 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Heavy weights & supersets.
Routine detail
Day 1
Chest / Arms
Est. 73 min
13 exercises
Barbell Bench Press
7 Sets x 5 Reps
Dumbbell Chest Press
4 Sets x 15,12,8,8 Reps
Dumbbell Incline Fly
4 Sets x 15,12,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 15,12,8,8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 15,12,8 Reps
Dumbbell Partial Fly
3 Sets x 15,12,18 Reps
Decline Pushup
3 Sets x 15,12,8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 15,12,8,8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15,12,8,8 Reps
Push-Up (Close Hand)
3 Sets x 15,12,8 Reps
Bench Dip
1 Set
In & Outs
1 Set
Day 2
Legs / Abs
Est. 64 min
11 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Sumo Squat
4 Sets x 15,12,8,8 Reps
Dumbbell Lunge
3 Sets x 15,12,8 Reps
Dumbbell Reverse Lunge
3 Sets x 15,12,8 Reps
Dumbbell Squat
3 Sets x 15,12,8 Reps
Bulgarian Squat
3 Sets x 15,12,8 Reps
Straight leg deadlift
3 Sets x 15,12,8 Reps
Single-Leg Calf Raise
2 Sets x 30 Reps
Dumbbell Seated Calf Raise
2 Sets x 30 Reps
In & Outs
2 Sets
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 10 Reps
Day 3
Back / Arms
Est. 55 min
13 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell Deadlift
4 Sets x 15,12,8,8 Reps
Dumbbell Pullover
4 Sets x 15,12,8,8 Reps
Pull-Up
3 Sets x 10 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 15,12,8 Reps
Dumbbell One-Arm Row
3 Sets x 15,12,8 Reps
Reverse Fly (Incline Bench)
3 Sets x 15,12,8 Reps
Barbell Curl
5 Sets x 5 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Seated Dumbbell Curl (Single Arm)
4 Sets x 15,12,8,8 Reps
1,1,2 Hammer Curl
3 Sets x 15,12,8 Reps
EZ Bar Curl
4 Sets x 15,12,8,8 Reps
Hanging Knee Raise
2 Sets x 10 Reps
Day 4
Shoulders / Abs
Est. 65 min
12 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15,12,8,8 Reps
Dumbbell Lateral Raise
3 Sets x 15,12,8 Reps
Dumbbell Upright Row
4 Sets x 15,12,8,8 Reps
Underhand Shoulder Press
3 Sets x 15,12,8 Reps
1,1,2 Dumbbell Front Raise
3 Sets x 15,12,8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 15,12,8 Reps
Barbell Shrug
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
4 Sets x 15,12,8,8 Reps
Lying Dumbbell Pullover
3 Sets x 15,12,8 Reps
6 Way Shoulder Raise
2 Sets x 12,8 Reps
In & Outs
2 Sets
Day 5
Cardio / Abs
Est. 57 min
4 exercises
Treadmill Running
1 Set
Stationary Bike
1 Set
Hanging Knee Raise
5 Sets x 15 Reps
Hanging Knee Raise Rotation
5 Sets x 16 Reps
Day 7
WEEK 1 (6WK ARMS) chest wk 1
Est. 50 min
5 exercises
Dumbbell Seated Tricep Press
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Dumbbell Alternating Incline Curl
5 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
Day 8
WEEK 2 (6 WK ARMS) back wk 2
Est. 83 min
6 exercises
EZ Bar Curl
3 Sets x 25 Reps
Cable One-Arm High Curl
3 Sets x 25 Reps
Cable One-Arm Bicep Curl
3 Sets x 25 Reps
Dip
3 Sets x 100 Reps
Dumbbell Seated Tricep Press
3 Sets x 25 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 25 Reps
Day 8
WEEK 2 (6 WK ARMS) chest wk 2
Est. 59 min
6 exercises
Cable Shoulder Extension
3 Sets x 20 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 20 Reps
Dumbbell Alternating Incline Curl
3 Sets x 20 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Day 9
WEEK 3 (6 WK ARMS) chest wk 3
Est. 50 min
5 exercises
Dumbbell Seated Tricep Press
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Dumbbell Alternating Incline Curl
5 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
Day 9
WEEK 3 (6 WK ARMS) legs wk 3 SUPER SET
Est. 35 min
4 exercises
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Bicep Curl (Supine Close Grip)
4 Sets x 10 Reps
Day 9
WEEK 3 (6 WK ARMS) back wk 3
Est. 46 min
6 exercises
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Machine Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
