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Bulk Mofo
Bulking
Advanced
Machine strength
Plan Details
The Bulk Mofo routine by luisounder is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine focused on my weaknesses. Of course every body is different so feel free to modify it or reorder it to your own preference. Days are in order of preferences so that I make sure I train the muscle groups that need the most improvement (arms and legs in my case) every week.(in case I miss some trainings) I tried to make it as complet and varied as possible. Also check out some notes I attached to some exercises. Hope you enjoy it.
Routine detail
Day 1
Arms
Est. 54 min
8 exercises
Weighted Tricep Dip
4 Sets x 10,10,8,8 Reps
EZ Bar French Press
4 Sets x 10,10,8,8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10,10,8,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10,10,8,8 Reps
Barbell Curl
4 Sets x 10,10,8,8 Reps
Dumbbell Concentration Curl
4 Sets x 10,10,8,8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10,10,8,8 Reps
EZ Bar Curl
4 Sets x 21 Reps
Day 2
Legsss
Est. 47 min
7 exercises
Barbell Squat
6 Sets x 10,10,10,8,8,8 Reps
Dumbbell Lunge
4 Sets x 10,10,8,8 Reps
Box Jump Multiple Response
4 Sets x 10,10,8,8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10,10,8,8 Reps
Machine Seated Leg Curl
4 Sets x 10,10,8,8 Reps
Dumbbell Calf Raise
4 Sets x 10,10,8,8 Reps
Hack Calf Raise
8 Sets x 10,10,10,10,8,8,8,8 Reps
Day 3
Shoulders Triceps
Est. 47 min
8 exercises
Dumbbell Seated Arnold Press
4 Sets x 10,10,8,8 Reps
Dumbbell Lateral Raise
4 Sets x 10,10,8,8 Reps
Cable Deltoid Raise
4 Sets x 10,10,8,8 Reps
Machine Reverse Fly
4 Sets x 10,10,8,8 Reps
Cable Rope Face Pull
4 Sets x 10,10,8,8 Reps
Weighted Tricep Dip
4 Sets x 10,10,8,8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10,10,8,8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10,10,8,8 Reps
Day 4
Back Biceps
Est. 56 min
8 exercises
Barbell Deadlift
6 Sets x 10,10,10,8,8,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,10,8,8 Reps
Kettlebell Renegade Row
4 Sets x 10,10,8,8 Reps
Cable Shoulder Extension
4 Sets x 10,10,8,8 Reps
Machine Seated Row
4 Sets x 10,10,8,8 Reps
Barbell Curl
4 Sets x 10,10,8,8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10,10,8,8 Reps
EZ Bar Curl
4 Sets x 21 Reps
Day 5
Chest Triceps
Est. 47 min
8 exercises
Dumbbell Bench Press
4 Sets x 10,10,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 10,10,8,8 Reps
Cable Cross-Over
4 Sets x 10,10,8,8 Reps
Cable Cross-Over
4 Sets x 10,10,8,8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10,10,8,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10,10,8,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10,10,8,8 Reps
Cable Shoulder Extension
4 Sets x 10,10,8,8 Reps
