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Get Bulk (Weeks 1-4)
Bulking
Intermediate
Machine strength
Plan Details
The Get Bulk (Weeks 1-4) routine by Lnfl24life is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is built around equipment at Gold's Gym. The first month will target each muscle group with an extra emphasis on shoulders. I only put 2 standard Abs exercises on here because of the data base. You can mix and match any Abs exercises depending on whats available to you and your goals for that area.
Routine detail
Mon
Shoulders and Abs
Est. 83 min
9 exercises
Machine Ab Crunch
3 Sets x 30 Reps
Stability Ball Trunk Rotation
3 Sets x 30 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Tue
Chest and Biceps
Est. 69 min
8 exercises
Leverage Decline Chest Press
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Wed
Legs and Abs
Est. 65 min
7 exercises
Machine Ab Crunch
3 Sets x 30 Reps
Stability Ball Trunk Rotation
3 Sets x 30 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Thu
Shoulders and Triceps
Est. 76 min
9 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Fri
Back and Abs
Est. 65 min
7 exercises
Machine Ab Crunch
3 Sets x 30 Reps
Stability Ball Trunk Rotation
3 Sets x 30 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
