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max gains
Bulking
Intermediate
Machine strength
Plan Details
The max gains routine by gymhussy is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
biceps n lats
Est. 121 min
17 exercises
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Bicep Curl (Supine)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Tue
Abs
Est. 82 min
12 exercises
hanging crunch
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Gorilla Chin-Up with Crunch
3 Sets x 10 Reps
Cable Judo Flip
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable One-Arm Side Bend
3 Sets x 10 Reps
Windshield Wipers
3 Sets x 10 Reps
Wed
shoulder
Est. 142 min
20 exercises
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Cuban Press
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Barbell Bradford Rocky Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Rear Press
3 Sets x 10 Reps
Barbell Rack Delivery
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Handstand Push-Up
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Thu
back and cardio
Est. 111 min
16 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Smith Machine Good Morning
3 Sets x 10 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Barbell Pullover
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
lat pull
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
lat rAise
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Sat
chest n tricep
Est. 177 min
25 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Decline Tricep Extension
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10 Reps
Barbell Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Leverage Chest Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Clap Push-Up
3 Sets x 10 Reps
Sun
legs
Est. 162 min
23 exercises
Band Calf Raise
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Kettlebell Front Squat
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Dumbbell Iron Cross
3 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 10 Reps
Barbell Hack Squat
3 Sets x 10 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 10 Reps
Barbell Jefferson Squat
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
