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The Military Bulker
Bulking
Advanced
Dumbbell
Plan Details
The The Military Bulker routine by mpemberto is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Week 2 - Lower
Est. 87 min
9 exercises
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Walking
1 Set
Elliptical Training
1 Set
Mon
Week 1 - Upper
Est. 111 min
13 exercises
Barbell Decline Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Bench Press
1 Set x 20 Reps
Walking
1 Set
Elliptical Training
1 Set
Wed
Week 1 - Lower
Est. 82 min
8 exercises
Smith Machine Squat
4 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Walking
1 Set
Elliptical Training
1 Set
Wed
Week 2 - Upper
Est. 117 min
13 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Walking
1 Set
Elliptical Training
1 Set
Fri
Week 2 - Lower
Est. 87 min
9 exercises
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Smith Machine Hack Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Walking
1 Set
Elliptical Training
1 Set
Fri
Week 1 - Upper
Est. 124 min
14 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
EZ Bar French Press
3 Sets x 8 Reps
Dip
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Walking
1 Set
Elliptical Training
1 Set
Any
Abs - Twice a Week
Est. 36 min
5 exercises
Crunch
3 Sets x 16 Reps
Stability Ball Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 16 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Plank
3 Sets
