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Softgainer - fast bulking - HIT
Bulking
Intermediate
Dumbbell
Plan Details
The Softgainer - fast bulking - HIT routine by Homebug is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
2min after each exercise
Routine detail
Day 1
Chest, Biceps&Abs
Est. 63 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 2
Back&Shoulders
Est. 60 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Pullover (Stability Ball)
3 Sets x 12 Reps
Machine Reverse Fly
2 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 12 Reps
Recumbent Bike
1 Set
Day 4
Upper&Lower Legs
Est. 44 min
7 exercises
Barbell Deep Squat
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Hip Abduction
2 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Machine Leg Extension
2 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Day 5
Shoulders&Triceps
Est. 77 min
10 exercises
Barbell Military Press
2 Sets x 8 Reps
Dumbbell Alternating Arnold Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
EZ Bar Incline Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Barbell Upright Row
3 Sets x 12 Reps
Elliptical Training
1 Set
