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Trainingsplan Aufbau
Bulking
Advanced
Barbell
Plan Details
The Trainingsplan Aufbau routine by daxtora is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Mein Trainingsplan Aufbau
Routine detail
Day 1
Kraft 1
Est. 222 min
25 exercises
Jump Rope
1 Set
Barbell Curl
5 Sets x 8 Reps
Barbell Bicep Drag Curl
5 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 16 Reps
Barbell Overhead Tricep Extension
5 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 16 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 3 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Bent-Over Raise
5 Sets x 8 Reps
Dumbbell One-Arm Front Raise
5 Sets x 16 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Barbell Lunge
5 Sets x 20 Reps
Barbell Deep Squat
5 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Bench Rotational Crunch
1 Set x 20 Reps
Hip Raise
1 Set x 20 Reps
Frog Sit-Up
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Crunch
1 Set x 20 Reps
Day 2
Laufen
Est. 62 min
1 exercise
Running
1 Set
Day 3
Kraft 2
Est. 222 min
25 exercises
Jump Rope
1 Set
Barbell Curl
5 Sets x 8 Reps
Barbell Bicep Drag Curl
5 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 16 Reps
Barbell Overhead Tricep Extension
5 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 16 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 3 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Bent-Over Raise
5 Sets x 8 Reps
Dumbbell One-Arm Front Raise
5 Sets x 16 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Barbell Lunge
5 Sets x 20 Reps
Barbell Deep Squat
5 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Bench Rotational Crunch
1 Set x 20 Reps
Hip Raise
1 Set x 20 Reps
Frog Sit-Up
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Crunch
1 Set x 20 Reps
Day 4
Pause
Est. 0 min
0 exercises
This day is empty
Day 5
Kraft 3
Est. 222 min
25 exercises
Jump Rope
1 Set
Barbell Curl
5 Sets x 8 Reps
Barbell Bicep Drag Curl
5 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 16 Reps
Barbell Overhead Tricep Extension
5 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 16 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 3 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Bent-Over Raise
5 Sets x 8 Reps
Dumbbell One-Arm Front Raise
5 Sets x 16 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Barbell Lunge
5 Sets x 20 Reps
Barbell Deep Squat
5 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Bench Rotational Crunch
1 Set x 20 Reps
Hip Raise
1 Set x 20 Reps
Frog Sit-Up
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Crunch
1 Set x 20 Reps
Day 6
Bizeps und Trizepstag Aufbau
Est. 113 min
12 exercises
Barbell Curl
5 Sets x 5 Reps
Barbell Curl (Close Grip)
5 Sets x 5 Reps
Barbell Bicep Drag Curl
5 Sets x 5 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 10 Reps
Dumbbell Concentration Curl
5 Sets x 10 Reps
Barbell Reverse Curl
5 Sets x 5 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
5 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 5 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 5 Reps
Day 7
Brust
Est. 32 min
4 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press (Wide Grip)
3 Sets x 12 Reps
Barbell Decline Pullover
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
