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Jake's bulking
Bulking
Advanced
Bench
Plan Details
The Jake's bulking routine by jmcclay is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and core
Est. 240 min
8 exercises
Dumbbell Bench Press
1 Set
Machine Fly
3 Sets x 15106 Reps
Barbell Decline Bench Press
1 Set
Cable Cross-Over
3 Sets x 15 Reps
Machine Incline Chest Press
4 Sets x 121086 Reps
Crunch
3 Sets x 30 Reps
Oblique Crunch
3 Sets x 20 Reps
Scissor Kick
3 Sets x 20 Reps
Tue
Back and calves
Est. 240 min
6 exercises
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
T Bar Row
4 Sets x 121086 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 121086 Reps
Barbell Deadlift
4 Sets x 121086 Reps
Dumbbell Bent-Over Row
4 Sets x 121086 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Wed
Shoulders and core
Est. 240 min
4 exercises
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 121086 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 121086 Reps
Thu
Legs and calves
Est. 17 min
4 exercises
Machine Leg Press
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Fri
Arms and core
Est. 240 min
6 exercises
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 121086 Reps
Barbell Curl
3 Sets x 10 Reps
Weighted Bench Dip
4 Sets x 1512108 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 121086 Reps
Barbell Spider Curl
3 Sets x 15 Reps
