Bulk And Hulk - JEFIT

Bulk And Hulk - JEFIT

Bulk And Hulk banner

Bulk And Hulk

Bulking

Advanced

Barbell

Plan Details

The Bulk And Hulk routine by Dickensson is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Costoms workout Do its at is is Week1=4-6Rep Week2=12-15Rep Week3=8-10Rep Week4=6-8Rep Week5=12-15Rep

Routine detail

Mon

Squat/Deadlift Week 1

Est. 67 min

9 exercises

Squat Up To 3 Max ( Not100% of max Lift) Demonstration

Squat Up To 3 Max ( Not100% of max Lift)

5 Sets

Barbell RackPulls Up To 8 Max Pause At Top Demonstration

Barbell RackPulls Up To 8 Max Pause At Top

5 Sets x 8 Reps

Sumo Deadlift Stiff Leg Demonstration

Sumo Deadlift Stiff Leg

3 Sets x 10 Reps

Barbell Pin-Off Good Morning Demonstration

Barbell Pin-Off Good Morning

3 Sets

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets

Machine Leg Press Demonstration

Machine Leg Press

3 Sets

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets

Mon

Squat/Deadlift Week 2

Est. 62 min

9 exercises

Deadlift up to 3 max (Not 100% Of Max Lift) Demonstration

Deadlift up to 3 max (Not 100% Of Max Lift)

5 Sets

Pause Squat 3sec Rest Demonstration

Pause Squat 3sec Rest

3 Sets x 5 Reps

Box Squat Demonstration

Box Squat

2 Sets x 15 Reps

Barbell Pin-Off Good Morning Demonstration

Barbell Pin-Off Good Morning

3 Sets

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets

Machine Leg Press Demonstration

Machine Leg Press

3 Sets

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets

Tue

Sholder/Abs

Est. 55 min

12 exercises

Cable Internal Rotation Demonstration

Cable Internal Rotation

1 Set x 14 Reps

Cable External Rotation Demonstration

Cable External Rotation

1 Set x 14 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets

Barbell Shrug Demonstration

Barbell Shrug

3 Sets

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

3 Sets

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets

Weighted Crunch Demonstration

Weighted Crunch

3 Sets

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

3 Sets

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets

Cable Crunch Demonstration

Cable Crunch

3 Sets

Cable Side Bend Demonstration

Cable Side Bend

3 Sets

Thu

Back/Biceps

Est. 62 min

13 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

3 Sets

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

3 Sets

Cable Seated Row Demonstration

Cable Seated Row

3 Sets

Barbell Curl Demonstration

Barbell Curl

5 Sets

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

3 Sets

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets

Smith Machine Behind the Back Wrist Curl Demonstration

Smith Machine Behind the Back Wrist Curl

3 Sets

Fri

Chest/Triceps Week 2

Est. 70 min

12 exercises

Raw Bench up to 5 max Demonstration

Raw Bench up to 5 max

5 Sets

3 Boardpress up to 3 max Demonstration

3 Boardpress up to 3 max

3 Sets

Reverseband Bench up to 3 max Demonstration

Reverseband Bench up to 3 max

3 Sets

Dumbbell Rotational Bench Press Demonstration

Dumbbell Rotational Bench Press

3 Sets

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

3 Sets

Dumbbell Decline Press Demonstration

Dumbbell Decline Press

3 Sets

Machine Fly Demonstration

Machine Fly

3 Sets

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets

Dumbbell Tate Press Demonstration

Dumbbell Tate Press

3 Sets

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets

Fri

Chest/Triceps Week 1

Est. 66 min

11 exercises

Raw Bench up to 3 max (90%) Demonstration

Raw Bench up to 3 max (90%)

5 Sets

2 Boardpress up to 3 max Demonstration

2 Boardpress up to 3 max

3 Sets

Reverseband Bench up to 3 max Demonstration

Reverseband Bench up to 3 max

3 Sets

Floorpress Demonstration

Floorpress

3 Sets x 5 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets

Dumbbell Tate Press Demonstration

Dumbbell Tate Press

3 Sets

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets