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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
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Tue
Shoulders, Traps & Biceps
Est. 68 min
9 exercises
Smith Machine Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Barbell Shrug
5 Sets x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Wed
Cardio & Core
Est. 63 min
5 exercises
Rowing
1 Set
Decline Crunch
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Thu
Chest & Triceps
Est. 63 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 7 Reps
Cable Mid Chest Crossover
3 Sets x 7 Reps
Cable Cross-Over
3 Sets x 7 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Kneeling Tricep Extension
3 Sets x 10 Reps
Fri
Back & Biceps
Est. 56 min
8 exercises
Barbell Deadlift
5 Sets x 5 Reps
Close Grip T-bar Row
3 Sets x 10 Reps
Wide Grip Cable Row
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable One-Arm Preacher Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
