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Bulking Routine
Bulking
Advanced
Machine strength
Plan Details
The Bulking Routine routine by panayao is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Advanced bulking routine which utilizes dropsets (drop 10 lbs for each dropset) and supersets (most with the same muscle group). This routine is very high intensity, and requires adhering strictly to rest times to not spend 2+ hours in the gym. Consists of 5 different days. Days 1,3,5 work chest, biceps, and abs (except day 3 which is legs instead of abs). Days 2,4 work back, triceps, and shoulders. Day 6 works legs, forearms, and abs and day 7 is purely cardio (substitute day 7 for rest day if you require a rest day).
Routine detail
Mon
Chest, Biceps, and Abs
Est. 125 min
19 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Stationary Bike
3 Sets
Tue
Back, Triceps, and Shoulders
Est. 129 min
21 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Stationary Bike
3 Sets
Wed
Chest, Biceps, and Legs
Est. 134 min
21 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Stationary Bike
3 Sets
Thu
Back, Triceps, and Shoulders
Est. 129 min
21 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Stationary Bike
3 Sets
Fri
Chest, Biceps, and Abs
Est. 125 min
19 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Stationary Bike
3 Sets
Sat
Legs, Forearms, and Abs
Est. 137 min
21 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Drop Set 1
3 Sets x 8 Reps
Drop Set 2
3 Sets x 8 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Plank
3 Sets
Decline Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Stationary Bike
3 Sets
Sun
Cardio Day
Est. 65 min
3 exercises
Stationary Bike
3 Sets
Treadmill Running
3 Sets
Walking
3 Sets
