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Build and Cut
Bulking
Advanced
Machine strength
Plan Details
The Build and Cut routine by tglenn995 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Done every other day in this order. Chest Back Full Body Shoulders
Routine detail
Any
Chest
Est. 70 min
11 exercises
Medicine Ball One-Arm Push-Up
3 Sets x 18 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Sit-Up
3 Sets x 25 Reps
EZ Bar Curl
3 Sets x 8 Reps
Any
Back
Est. 60 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Any
Shoulders
Est. 60 min
10 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 8 Reps
Any
Full Body
Est. 45 min
7 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Jump Squat
3 Sets x 15 Reps
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Exercise Dome Push-Up
3 Sets x 15 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Kettlebell Turkish Get-Up Lunge
3 Sets x 5 Reps
