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Build Lean Mass
Bulking
Intermediate
Machine strength
Plan Details
The Build Lean Mass routine by Jblonigan is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Solid Workouts focused to hit every part of every muscle group with plenty of rest between lifting periods
Routine detail
Mon
Back
Est. 99 min
10 exercises
Pull-Up
5 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 8 Reps
T Bar Row
4 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Chin-Up (Close Grip)
4 Sets x 20 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
Decline Crunch
4 Sets x 15 Reps
Weighted Side Bend
4 Sets x 15 Reps
Tue
Shoulders
Est. 75 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Arnold Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Push Press
4 Sets x 6 Reps
Barbell Push Press Behind the Neck
4 Sets x 6 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Smith Machine Shrug
6 Sets x 10,8,6,6,8,10 Reps
Weight Plate High Front Raise
5 Sets x 8 Reps
Wed
Cardio/Abs
Est. 94 min
8 exercises
Indoor Cycling
1 Set
Stability Ball Crunch
4 Sets x 15 Reps
Weight Plate Rotation
4 Sets x 15 Reps
Leg Raise
4 Sets x 10 Reps
Bench Hip Thrust
4 Sets x 10 Reps
Scissor Kick
4 Sets x 10 Reps
Plank
4 Sets
Treadmill Running
1 Set
Thu
Legs
Est. 68 min
8 exercises
Barbell Deep Squat
5 Sets x 10,8,6,8,10 Reps
Machine Leg Press
5 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Fri
Arms
Est. 100 min
11 exercises
Barbell Preacher Curl
7 Sets x 10,8,6,4,6,8,10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Barbell Tricep Press (Supine)
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Reverse Grip Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Seated Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Barbell Curl
3 Sets x 21 Reps
Dip
3 Sets x 30 Reps
Sun
Chest/Cardio
Est. 83 min
8 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
5 Sets x 12 Reps
Barbell Bench Press
6 Sets x 10,8,6,6,8,10 Reps
Cable Incline Fly
4 Sets x 10 Reps
Push-Up
4 Sets x 20 Reps
Cable Decline Chest Fly
4 Sets x 10 Reps
Dumbbell Cross Raise
4 Sets x 6 Reps
Treadmill Running
1 Set
