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BULK
Bulking
Beginner
Machine strength
Plan Details
The BULK routine by morfusaf is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
None needed, just bulk!
Routine detail
Mon
Chest & Biceps
Est. 77 min
10 exercises
Push-Up
1 Set x 70 Reps
Machine Bench Press
4 Sets x 10 Reps
Machine Incline Chest Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
3 Down (Push-ups, Sit-ups, Plank till failure)
2 Sets x 50 Reps
Tue
Back & Triceps
Est. 141 min
22 exercises
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable Seated Row
2 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Machine Bench Press
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Barbell Curl
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Tricep Press (Supine)
3 Sets x 10 Reps
Back Hyperextension
2 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Machine Calf Raise
2 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
2 Sets x 2 Reps
Machine Tricep Extension
3 Sets x 10 Reps
3 Down (Push-ups, Sit-ups, Plank till failure)
2 Sets x 50 Reps
Thu
Shoulder & Legs
Est. 99 min
13 exercises
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Press (Palms In)
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 25 Reps
Machine Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
3 Down (Push-ups, Sit-ups, Plank till failure)
2 Sets x 50 Reps
Fri
Cardio & Abs
Est. 106 min
11 exercises
Treadmill Running
1 Set
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Push-Up
3 Sets x 30 Reps
Elliptical Training
1 Set
Crunch
4 Sets x 20 Reps
Bench Leg Pull-In
4 Sets x 15 Reps
Stationary Bike
1 Set
Side Jacknife
4 Sets x 15 Reps
Barbell Seated Twist
4 Sets x 20 Reps
3 Down (Push-ups, Sit-ups, Plank till failure)
2 Sets x 50 Reps
