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Blaster
Bulking
Advanced
Machine strength
Plan Details
The Blaster routine by liriom is a 22 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
1st Month - Legs
Est. 67 min
8 exercises
Smith Machine Squat
8 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Single-Leg Extension
5 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Kneeling Leg Curl
5 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 1
4th Month - legs
Est. 66 min
8 exercises
Smith Machine Front Squat
6 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Machine Single-Leg Extension
5 Sets x 12 Reps
Day 1
2nd Month - Legs
Est. 112 min
14 exercises
Smith Machine Squat
4 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Plie Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
calf extension machine
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Day 1
3rd Month - Legs
Est. 60 min
8 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Step-Up
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Smith Machine Front Squat
5 Sets x 12 Reps
Machine Single-Leg Extension
5 Sets x 10 Reps
Cable Standing Leg Curl
5 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
calf extension machine
4 Sets x 12 Reps
Day 2
1st Month - Chest
Est. 59 min
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Smith Machine Decline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Day 2
4th Month - Chest
Est. 50 min
5 exercises
Machine Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Barbell Bench Press
5 Sets x 12 Reps
Cable Lower Chest Raise
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Day 2
2nd Month - Chest
Est. 51 min
6 exercises
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Smith Machine Decline Bench Press
4 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Day 2
3rd Month - Chest
Est. 51 min
6 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Cable Lower Chest Raise
5 Sets x 10 Reps
Cable Incline Press
10 Sets x 10 Reps
Day 3
4th Month - Back
Est. 51 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
Day 3
2nd Month - Back
Est. 50 min
7 exercises
cable pull over
5 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Seated Good Morning
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Day 3
3rd Month - Back
Est. 48 min
5 exercises
Barbell Deadlift
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Machine One-Arm Pulldown
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 12 Reps
Day 3
1st Month - Back
Est. 47 min
6 exercises
Back Hyperextension
3 Sets x 12 Reps
T Bar Row
5 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Day 4
2nd Month - Shoulders
Est. 66 min
9 exercises
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
machine reverse fly
4 Sets x 12 Reps
Cable Shrug
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Decline Bench Leg Raise
3 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Day 4
3rd month - shoulder
Est. 53 min
6 exercises
Barbell Push Press
5 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell Cuban Press
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Behind the Back Shrug
4 Sets x 12 Reps
Day 4
1st Month - Shoulders
Est. 61 min
8 exercises
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Day 4
4th Month - Shoulders
Est. 51 min
6 exercises
Cable Internal Rotation
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Cable Seated Row to Neck
4 Sets x 12 Reps
Smith Machine Upright Row
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Day 5
1st Month - Arms
Est. 58 min
8 exercises
Barbell Bicep Curl (Wide Grip)
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Tricep Extension (Kneeling)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Day 5
3rd month - arms
Est. 53 min
7 exercises
Dumbbell Preacher Curl
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Cable Wrist Curl
4 Sets x 12 Reps
Cable Bicep Curl
5 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 12 Reps
Day 5
2nd Month - Arms
Est. 69 min
10 exercises
Cable Bicep Curl
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
arm blaster
4 Sets x 12 Reps
Weighted Bench Dip
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Day 5
4th Month - Arms
Est. 63 min
8 exercises
Cable One-Arm Bicep Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Preacher Curl
4 Sets x 12 Reps
Machine Seated Tricep Dip
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell Tricep Kickback
4 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 12 Reps
Day 6
1st Month - Abs
Est. 85 min
11 exercises
Weighted Trunk Rotation
5 Sets x 12 Reps
Cable Seated Rotation (Stability Ball)
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Cable Oblique Crunch
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Decline Bench Leg Raise
4 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Weight Plate Rotation
4 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Day 6
4th Month - Abs
Est. 40 min
5 exercises
Weighted Trunk Rotation
5 Sets x 12 Reps
Cable Oblique Crunch
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Bench Leg Raise (Supine)
4 Sets x 12 Reps
