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Muscle Builder
Bulking
Advanced
Machine strength
Plan Details
The Muscle Builder routine by smacmahon is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Week 1, Day 1: Legs and Abs
Est. 93 min
10 exercises
Machine Leg Press
4 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Bent Knee Hip Raise
4 Sets x 10 Reps
Decline Reverse Crunch
4 Sets x 10 Reps
Running
1 Set
Day 2
Week 1, Day 2: Chest and Triceps
Est. 68 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Tricep Extension (Kneeling)
3 Sets x 10 Reps
Tricep Push-Up
4 Sets x 10 Reps
Running
1 Set
Day 3
Week 1, Day 3: Shoulders and Abs
Est. 64 min
7 exercises
Dumbbell Cuban Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Decline Bench Weighted Twist
4 Sets x 10 Reps
Barbell Ab Rollout
4 Sets x 10 Reps
Running
1 Set
Day 4
Week 1, Day 4: Back
Est. 60 min
7 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Pullover
3 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 10 Reps
Running
1 Set
Day 5
Week 1, Day 5: Biceps/Calves/Abs
Est. 76 min
8 exercises
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Bent Knee Hip Raise
4 Sets x 10 Reps
Jackknife Sit-Up
4 Sets x 10 Reps
Running
1 Set
