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Bulking 8 weeks
Bulking
Intermediate
Machine strength
Plan Details
The Bulking 8 weeks routine by choliveira is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest / Abs
Est. 109 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
5 Sets x 15 Reps
Dumbbell Bench Press
5 Sets x 15 Reps
Dumbbell Incline Bench Press (Hammer Grip)
5 Sets x 15 Reps
Dumbbell Incline Fly With A Twist
5 Sets x 15 Reps
Decline Crunch
5 Sets x 20 Reps
Janda Sit-Up
3 Sets x 20 Reps
Tuck Crunch
3 Sets x 20 Reps
Leg Raise with Hip Thrust
3 Sets x 20 Reps
Tue
Back / Forearm
Est. 143 min
10 exercises
Rowing
1 Set
Rear Pull-Up (Wide Grip)
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell One-Arm Row
5 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Wed
Biceps / Trapesio
Est. 112 min
10 exercises
Elliptical Training
1 Set
EZ Bar Curl
5 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 15 Reps
Barbell Preacher Curl
5 Sets x 15 Reps
Cable Reverse Curl
5 Sets x 15 Reps
Smith Machine Shrug
5 Sets x 15 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Decline Oblique Crunch
5 Sets x 15 Reps
Bench Crunch
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Thu
Aerobic / Sholder
Est. 240 min
11 exercises
Elliptical Training
1 Set
Boxing
1 Set
Rowing
1 Set
Barbell Military Press
5 Sets x 15 Reps
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Dumbbell One-Arm Front Raise
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Barbell Upright Row
5 Sets x 15 Reps
Kettlebell Bent Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 8 Reps
Fri
Legs
Est. 99 min
9 exercises
Treadmill Running
1 Set
Machine Leg Press
5 Sets x 15 Reps
Machine Leg Extension
5 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Machine Ab Crunch
5 Sets x 50 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Stability Ball Cross-Leg Crunch
3 Sets x 8 Reps
Sat
Triceps / Abs
Est. 86 min
8 exercises
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
EZ Bar Incline Tricep Extension
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 15 Reps
Air Bike
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
