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8 Weeks Transformation
Bulking
Advanced
Barbell
Plan Details
The 8 Weeks Transformation routine by bluman is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest, Biceps, Abs
Est. 65 min
9 exercises
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
21
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable Incline Bicep Curl
4 Sets x 8 Reps
Barbell Spider Curl
4 Sets x 8 Reps
Weighted Crunch
3 Sets x 20 Reps
Medicine Ball 3 Point
3 Sets x 15 Reps
Plank Spider Crawl
3 Sets x 15 Reps
Tue
Triceps, Back, Shoulder
Est. 53 min
7 exercises
Barbell Rack Pull
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Dumbbell French Press (Stability Ball)
4 Sets x 8 Reps
Heavy Pants
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
3 Point Tricep Extension
4 Sets x 8 Reps
Saxon Side Bend
3 Sets x 8 Reps
Wed
Chest, Biceps, Abs
Est. 65 min
9 exercises
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
21
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable Incline Bicep Curl
4 Sets x 8 Reps
Barbell Spider Curl
4 Sets x 8 Reps
Weighted Crunch
3 Sets x 20 Reps
Medicine Ball 3 Point
3 Sets x 15 Reps
Plank Spider Crawl
3 Sets x 15 Reps
Thu
Triceps, Back, Shoulder
Est. 53 min
7 exercises
Barbell Rack Pull
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Dumbbell French Press (Stability Ball)
4 Sets x 8 Reps
Heavy Pants
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
3 Point Tricep Extension
4 Sets x 8 Reps
Saxon Side Bend
3 Sets x 8 Reps
Fri
Chest, Biceps, Abs
Est. 66 min
9 exercises
Barbell Bench Press (Wide Grip)
4 Sets x 8 Reps
21
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable Incline Bicep Curl
4 Sets x 8 Reps
Barbell Spider Curl
4 Sets x 8 Reps
Weighted Crunch
3 Sets x 20 Reps
Medicine Ball 3 Point
3 Sets x 15 Reps
Plank Spider Crawl
3 Sets x 15 Reps
Sat
Triceps, Back, Shoulder
Est. 53 min
7 exercises
Barbell Rack Pull
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Dumbbell French Press (Stability Ball)
4 Sets x 8 Reps
Heavy Pants
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
3 Point Tricep Extension
4 Sets x 8 Reps
Saxon Side Bend
3 Sets x 8 Reps
