Bulking Routine - JEFIT

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Bulking Routine - JEFIT

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Bulking Routine

Bulking

Intermediate

Machine strength

Plan Details

The Bulking Routine routine by Orange Octopus is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

A simple but effective 5 day Mass building routine (4 day lift, 1 day cardio and abs).

Routine detail

Mon

Legs & Triceps

Est. 60 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

3 Sets x 10 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

3 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 5 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 10 Reps

Tue

Shoulders, Traps & Biceps

Est. 68 min

9 exercises

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

5 Sets x 5 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Cable Upright Row Demonstration

Cable Upright Row

3 Sets x 10 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

3 Sets x 10 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

3 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

5 Sets x 5 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

3 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

Wed

Cardio & Core

Est. 63 min

5 exercises

Rowing Demonstration

Rowing

1 Set

Decline Crunch Demonstration

Decline Crunch

3 Sets x 15 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 15 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 15 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 15 Reps

Thu

Chest & Triceps

Est. 63 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 7 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 7 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 7 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

3 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Cable One-Arm Tricep Extension (Kneeling) Demonstration

Cable One-Arm Tricep Extension (Kneeling)

3 Sets x 10 Reps

Fri

Back & Biceps

Est. 56 min

8 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Close Grip T-bar Row

3 Sets x 10 Reps

Wide Grip Cable Row Demonstration

Wide Grip Cable Row

3 Sets x 10 Reps

Cable Grip Lat Pulldown (Narrow Grip) Demonstration

Cable Grip Lat Pulldown (Narrow Grip)

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 10 Reps

Cable One-Arm Preacher Curl Demonstration

Cable One-Arm Preacher Curl

3 Sets x 10 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

3 Sets x 10 Reps