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Muscle Builder
Bulking
Advanced
Machine strength
Plan Details
The Muscle Builder routine by smacmahon is a 15 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
Day 8
Week 2, Day 8: Legs and Abs
Est. 142 min
9 exercises
Barbell Squat
2 Sets x 16 Reps
Barbell Squat
2 Sets x 16 Reps
Machine Leg Extension
4 Sets x 16 Reps
Machine Seated Leg Curl
4 Sets x 16 Reps
Dumbbell Lunge
4 Sets x 16 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Bench Crunch
4 Sets x 20 Reps
Crunch
4 Sets x 30 Reps
Running
1 Set
Day 9
Week 2, Day 9: Chest and Triceps
Est. 123 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 16 Reps
Dumbbell Bench Press
4 Sets x 16 Reps
Dumbbell Incline Fly
4 Sets x 16 Reps
EZ Bar Incline Tricep Extension
3 Sets x 16 Reps
Weighted Tricep Dip
3 Sets x 16 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 16 Reps
Running
1 Set
Day 10
Week 2, Day 10: Shoulders and Abs
Est. 132 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 18 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 18 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 18 Reps
Dumbbell Front Incline Raise
3 Sets x 18 Reps
Dumbbell Shoulder Shrug
4 Sets x 18 Reps
Leg Raise
6 Sets x 20 Reps
Running
1 Set
Day 11
Week 2, Day 11: Back
Est. 111 min
7 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 18 Reps
Pull-Up
3 Sets x 15 Reps
Chin-Up (Close Grip)
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 16 Reps
Leverage Machine Iso Row
3 Sets x 16 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 16 Reps
Running
1 Set
Day 12
Week 2, Day 12: Biceps, Calves, Abs
Est. 119 min
7 exercises
Dumbbell Alternating Seated Curl
3 Sets x 16 Reps
Barbell Preacher Curl
3 Sets x 16 Reps
Cable Bicep Curl (Supine)
3 Sets x 16 Reps
Machine Calf Raise
4 Sets x 18 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 18 Reps
Weighted Crunch
4 Sets x 18 Reps
Running
1 Set
Day 15
Week 3, Day 15: Legs and Abs
Est. 111 min
10 exercises
Machine Leg Press
2 Sets x 30 Reps
Dumbbell Squat
2 Sets x 25 Reps
Machine Leg Extension
3 Sets x 18 Reps
Machine Leg Curl (Prone)
5 Sets x 18 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 18 Reps
Machine Seated Calf Raise
4 Sets x 22 Reps
Machine Calf Raise
4 Sets x 22 Reps
Seated Bench Leg Pull-In
4 Sets x 20 Reps
Leg Pull-In
4 Sets x 20 Reps
Running
1 Set
Day 16
Week 3, Day 16: Chest and Triceps
Est. 85 min
9 exercises
Smith Machine Incline Bench Press
2 Sets x 22 Reps
Smith Machine Bench Press
2 Sets x 22 Reps
Dumbbell Incline Fly
3 Sets x 18 Reps
Cable Cross-Over
2 Sets x 18 Reps
Cable Shoulder Extension
3 Sets x 18 Reps
Cable Tricep Extension (Kneeling)
3 Sets x 18 Reps
Dumbbell Tricep Extension
3 Sets x 22 Reps
Barbell Bench Press (Close Grip)
3 Sets x 22 Reps
Running
1 Set
Day 17
Week 3, Day 17: Shoulders and Abs
Est. 0 min
0 exercises
This day is empty
Day 18
Week 3, Day 18: Back
Est. 0 min
0 exercises
This day is empty
Day 19
Week 3, Day 19: Biceps, Calves and Abs
Est. 0 min
0 exercises
This day is empty
