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Brian's Weekly Rountine
Bulking
Intermediate
Body
Plan Details
The Brian's Weekly Rountine routine by bnkroll is a 16 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
6 day workout routine designed to maximize muscle gains. Focusing on chest,shoulders,back,arms, abs and legs training. FYI some routines have secondary workouts just in case a piece of equipment is not available. An example would be on Chest day I have the primary work which is free weight bench press and the secondary being using hammer strength/hoist or supplemental equipment. Enjoy and please share your results/upgrades with me. Thanks!
Routine detail
Mon
Shoulders+
Est. 99 min
14 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Cable Bent-Over Lateral Pulley
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Machine Lateral Shoulder Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Tue
Legs+
Est. 80 min
12 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift (Bench)
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Wed
Arms+
Est. 119 min
16 exercises
Barbell Bicep Drag Curl
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Decline Tricep Extension
4 Sets x 10 Reps
EZ Bar Seated Reverse Grip French Press
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Thu
Back+
Est. 80 min
12 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Pullover
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Assisted Hyperextension
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Fri
Chest+
Est. 86 min
12 exercises
Dumbbell Pullover
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Leverage Chest Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Decline Pullover
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Sun
The Works+
Est. 169 min
23 exercises
Leverage Chest Press
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Machine Hammer Curl
4 Sets x 10 Reps
Machine Bicep Curl (Reverse Grip)
4 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Smith Machine Reverse Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Press
8 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Barbell 1/2 Squat
4 Sets x 10 Reps
Any
Abs 3 - Air bike and Russian twist
Est. 25 min
4 exercises
Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Any
New Abs - with and without weight
Est. 20 min
3 exercises
Leg Raise
3 Sets x 10 Reps
Scissor Kick
3 Sets x 50 Reps
Weighted Crunch
3 Sets x 10 Reps
Any
Abs
Est. 35 min
5 exercises
Oblique Crunch
6 Sets x 15 Reps
Leg Raise
3 Sets x 30 Reps
Toe Touches
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Crunch
3 Sets x 15 Reps
Any
New Abs 2 - lower abs and ab extensions
Est. 41 min
8 exercises
Scissor Kick
1 Set x 100 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 34 Reps
Scissor Kick
1 Set x 75 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 34 Reps
Scissor Kick
1 Set x 50 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 34 Reps
Scissor Kick
1 Set x 50 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 34 Reps
Any
Abs 2 - fab 5
Est. 46 min
5 exercises
Scissor Kick
1 Set x 100 Reps
Rotational Crunch
2 Sets x 100 Reps
Crunch
1 Set x 100 Reps
Alternating Floor Leg Raise
1 Set x 100 Reps
Alternating Heel Touch
1 Set x 100 Reps
Any
Abs 5 - obliques
Est. 21 min
8 exercises
Side Bridge
1 Set
Weight Plate Russian Twist
1 Set x 15 Reps
Side Bridge
1 Set
Weight Plate Russian Twist
1 Set x 15 Reps
Side Bridge
1 Set
Weight Plate Russian Twist
1 Set x 15 Reps
Side Bridge
1 Set
Weight Plate Russian Twist
1 Set x 15 Reps
Any
Abs 4 - no crunches
Est. 18 min
4 exercises
Scissor Kick
4 Sets x 10 Reps
Side Bridge
3 Sets
Plank
4 Sets
Side Bridge
3 Sets
Any
Abs xii
Est. 18 min
6 exercises
Jackknife Sit-Up
1 Set x 20 Reps
Jackknife Sit-Up
1 Set x 10 Reps
Air Bike
1 Set x 20 Reps
Jackknife Sit-Up
1 Set x 15 Reps
Air Bike
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Any
trendmill
Est. 66 min
4 exercises
Walking
1 Set
Step Machine
1 Set
Elliptical Training
1 Set
Treadmill Running
1 Set
Any
Ab roller
Est. 6 min
1 exercise
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
