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Mass Build
Bulking
Intermediate
Dumbbell
Plan Details
The Mass Build routine by TheRuss1 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
build mass
Routine detail
Mon
Major Muscle day
Est. 53 min
6 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Clean
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Wed
Off Day
Est. 41 min
5 exercises
Barbell Reverse Curl
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Any
Minor Muscle day
Est. 66 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
