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Pain and Gain (Pyramid)
Bulking
Advanced
Barbell
Plan Details
The Pain and Gain (Pyramid) routine by miniking is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is the first routine in an upcoming Pain and Gain series. This particular routine is an intense, heavy weight lifting, pyramid style, focusing on one muscle group per day. Recommended for advanced weight lifters with a fast recovery. My partner and I have been working out for quite some time, through our time working out together we've composed a set of exercises that work best for us that have given us the best results. We're taking our routine and sharing it with you. You need to shock your muscles and change things up from time to time so we'll be sharing several of our other routines with you in the future. Try this one out first, you won't be disappointed.
Routine detail
Mon
Chest
Est. 41 min
6 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Machine Fly
4 Sets x 12,10,10,8 Reps
Free Motion Decline
4 Sets x 12,10,8,6 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Lower Chest Raise
4 Sets x 12,10,8,6 Reps
Tue
Back
Est. 53 min
7 exercises
Pull-Up
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Machine Inverted Sit Ups
4 Sets x 14,12,10,8 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Front Lying Incline Cable Pull
4 Sets x 12,10,8,8 Reps
Wed
Legs
Est. 46 min
7 exercises
Barbell Deep Squat
4 Sets x 10,8,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Calf Raise
4 Sets x 12,10,10,8 Reps
Free Motion Quad
4 Sets x 12,10,8,6 Reps
Free Motion Hamstring
4 Sets x 12,10,8,6 Reps
Free Motion Calf
4 Sets x 12,10,8,6 Reps
Machine Leg Press
1 Set x 25 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Arms
Est. 49 min
6 exercises
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Negative Bends
4 Sets x 12,10,8,6 Reps
Behind the Head Machine Tricep Extentions
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12,10,8,6 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12,10,8,6 Reps
Sat
Shoulders
Est. 53 min
7 exercises
Barbell Seated Press
4 Sets x 12,10,8,6 Reps
Behind the Back Smith Shrugs
4 Sets x 12,10,10,8 Reps
Barbell Upright Row
4 Sets x 12,10,8,6 Reps
Barbell Front Raise
4 Sets x 12,10,8,6 Reps
Machine Deltoid Raise
4 Sets x 12,10,10,8 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,8 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
