Loading...
Get big - Gain
Bulking
Intermediate
Dumbbell
Plan Details
The Get big - Gain routine by danyper is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
6 days a week, focus on benchmark exercises. Four days with cardio either before or after lifting. Two days of running, one of rowing and one day on the bike. High intensity. The diet is including a lot of proteins and carbs.
Routine detail
Mon
Leg/abs
Est. 77 min
9 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Squat
3 Sets x 8 Reps
Barbell Hang Clean
3 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Crunch
3 Sets x 50 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 48 Reps
Side Bridge
6 Sets
Tue
Chest/triceps
Est. 48 min
7 exercises
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Wed
Back/biceps
Est. 35 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Fri
Shoulder/abs
Est. 40 min
6 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Deltoid Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Any
WOD
Est. 0 min
0 exercises
This day is empty
