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GainZ
Bulking
Advanced
Machine strength
Plan Details
The GainZ routine by oneJMitch is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Back and Abs
Est. 61 min
10 exercises
Barbell Deadlift
4 Sets x 15,12,8,6 Reps
Barbell Bent-Over Row
4 Sets x 15,12,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,8,6 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15,12,8,6 Reps
Cable Seated Row
4 Sets x 15,12,8,6 Reps
Machine Assisted Pull-Up
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 15,12,8,6 Reps
Decline Bench Ab Reach
4 Sets
Plank
4 Sets
Tue
Chest and Abs
Est. 56 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 15,12,8,6 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 15,12,8,6 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Stability Ball Crunch
3 Sets
Plank
3 Sets
Wed
Legs and Abs
Est. 62 min
9 exercises
Barbell Squat
4 Sets x 15,12,8,6 Reps
Hack Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 15,12,8,6 Reps
Calf Press On Leg Press
4 Sets x 15,12,8,6 Reps
Machine Leg Extension
4 Sets x 15,12,8,6 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 15,12,8,6 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Thu
Shoulders and Abs
Est. 46 min
8 exercises
Barbell Shoulder Press
4 Sets x 15,12,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 15,12,8,6 Reps
Barbell Shrug
4 Sets x 15,12,8,6 Reps
Barbell Upright Row
4 Sets x 15,12,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15,12,8,6 Reps
Cable Kneeling Crunch (Rope)
4 Sets
Parallel Bar Hip Raise
4 Sets
Fri
Bi's, Tri's, Forearms and Abs
Est. 67 min
10 exercises
Barbell Curl
5 Sets x 30,20,15,10,5 Reps
Barbell Tricep Extension (Supine)
5 Sets x 30,20,15,10,5 Reps
Barbell Drag Curl
5 Sets x 30,20,15,10,5 Reps
Barbell Bench Press (Close Grip)
5 Sets x 30,20,15,10,5 Reps
Cable Drag Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12,8,6 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12,8,6 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
