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Bulking
Bulking
Intermediate
Machine strength
Plan Details
The Bulking routine by galyousef is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Biceps
Est. 51 min
7 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Day 2
OFF
Est. 0 min
0 exercises
This day is empty
Day 3
Back & Triceps
Est. 65 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 4
OFF
Est. 0 min
0 exercises
This day is empty
Day 5
Shoulders & Lower body
Est. 50 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 6
OFF
Est. 0 min
0 exercises
This day is empty
Day 7
OFF
Est. 0 min
0 exercises
This day is empty
