High Intensity Bulking Routine

High Intensity Bulking Routine - JEFIT

High Intensity Bulking Routine

Bulking

Advanced

Machine strength

Plan Details

The High Intensity Bulking Routine routine by panayao is a 10 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 1,5 work chest, biceps, and abs. Day 3 works chest, biceps, and legs. Days 2,4,8 work back, triceps, and shoulders. Day 7 works legs, forearms, and abs. Day 9 is a combo day: chest, biceps, legs, and forearms.

Routine detail

Day 1

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

Day 2

Back, Triceps, and Shoulders

Est. 132 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

Day 3

Chest, Biceps, and Legs

Est. 140 min

24 exercises

Barbell Deep Squat

4 Sets x 8 Reps

Barbell Romanian Deadlift From Deficit

4 Sets x 8 Reps

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

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

Day 4

Back, Triceps, and Shoulders

Est. 132 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

Day 5

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

Day 6

Rest Day

Est. 0 min

0 exercises

This day is empty

Day 7

Legs, Forearms, and Abs

Est. 135 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

Day 8

Back, Triceps, and Shoulders

Est. 132 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

Day 9

Chest, Biceps, Legs, and Forearms

Est. 153 min

27 exercises

Barbell Deep Squat

4 Sets x 8 Reps

Barbell Romanian Deadlift From Deficit

4 Sets x 8 Reps

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 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

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

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

Day 10

Rest Day

Est. 0 min

0 exercises

This day is empty

High Intensity Bulking Routine

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