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Till end October 2020
AUTOPLAY
Bulking
Advanced
Dumbbell
Plan Details
The Till end October 2020 routine by sordela is a 25 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
For those who want to push their body's and get more out of their workouts, this routine has been designed to push your muscles, lift heavier weight and switch up your training method to gain more in muscle size and strength. This is perfect for those who have grown accustom to their current workout routine and want a challenge through alternating various body parts trained, increasing weight lifted and decreasing rep count. Why This Routine Works This is a 5 week training program that focuses on your body's ability to increase muscle size, gain strength and improving the endurance of your training. Though you will only be training 4 times a week, you will be working out each body part twice, thus allowing for optimal growth and gains. By alternating the body parts that are worked during your exercise days, you are increasing your ability to develop the pump for your workout and push through the heavier weight. While you are also training to gain muscle size and strength; through this workout program and lower rest periods, you will be able to burn more calories thus helping you build a defined and lean look. During the first 4 weeks of training you will increase the amount of weight while also decreasing the amount of reps that you are performing. This method pushes you to use your muscles to lift the heavier weight, including the little ones for improve gaining in size and strength. On the final week you will want to return back to the original rep number of 12 reps per set to pump up the muscles and improve your gains. Workout Day Split Week 1 Day 1 Arms and Legs Day 2 Back, Chest, Shoulders and Abs Day 3 Arms and Legs Day 4 Back, Chest, Shoulders and Abs Week 2 Day 1 Back, Chest, Shoulders and Abs Day 2 Arms and Legs Day 3 Back, Chest, Shoulders and Abs Day 4 Arms and Legs Week 3 Day 1 Back, Chest, Shoulders and Abs Day 2 Arms and Legs Day 3 Back, Chest, Shoulders and Abs Day 4 Arms and Legs Week 4 Day 1 Back, Chest, Shoulders and Abs Day 2 Arms and Legs Day 3 Back, Chest, Shoulders and Abs Day 4 Arms and Legs Week 5 Day 1 Back, Chest, Shoulders and Abs Day 2 Arms and Legs Day 3 Back, Chest, Shoulders and Abs Day 4 Arms and Legs Gaining Size and Strength Training Stats Week 1 Day 1 Total Workout Time : 42 Minutes Day 1 Total Rest Time : 38 Minutes Day 2 Total Workout Time : 44 Minutes Day 2 Total Rest Time : 41 Minutes Day 3 Total Workout Time : 49 Minutes Day 3 Total Rest Time : 46 Minutes Day 4 Total Workout Time : 50 Minutes Day 4 Total Rest Time : 45 Minutes Week 2 Day 1 Total Workout Time : 43 Minutes Day 1 Total Rest Time : 39 Minutes Day 2 Total Workout Time : 47 Minutes Day 2 Total Rest Time : 45 Minutes Day 3 Total Workout Time : 44 Minutes Day 3 Total Rest Time : 40 Minutes Day 4 Total Workout Time : 47 Minutes Day 4 Total Rest Time : 45 Minutes Week 3 Day 1 Total Workout Time : 40 Minutes Day 1 Total Rest Time : 35 Minutes Day 2 Total Workout Time : 38 Minutes Day 2 Total Rest Time : 36 Minutes Day 3 Total Workout Time : 46 Minutes Day 3 Total Rest Time : 43 Minutes Day 4 Total Workout Time : 39 Minutes Day 4 Total Rest Time : 36 Minutes Week 4 Day 1 Total Workout Time : 45 Minutes Day 1 Total Rest Time : 39 Minutes Day 2 Total Workout Time : 39 Minutes Day 2 Total Rest Time : 36 Minutes Day 3 Total Workout Time : 40 Minutes Day 3 Total Rest Time : 35 Minutes Day 4 Total Workout Time : 38 Minutes Day 4 Total Rest Time : 35 Minutes Week 5 Day 1 Total Workout Time : 43 Minutes Day 1 Total Rest Time : 40 Minutes Day 2 Total Workout Time : 34 Minutes Day 2 Total Rest Time : 32 Minutes Day 3 Total Workout Time : 38 Minutes Day 3 Total Rest Time : 35 Minutes Day 4 Total Workout Time : 39 Minutes Day 4 Total Rest Time : 36 Minutes Equipment Used • Barbell • Dumbbell • Strength Machine • Cable Machine • Leg Machine • Bench • Weight Plate • Parallel Bars • Pull Up Bars • EZ Bar • Preacher Bench • Hyper-Extension Bench Nutrition • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. Notes • You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.
Routine detail
Day 1
Week 1
Est. 0 min
0 exercises
This day is empty
Day 2
Arms and Legs
Est. 72 min
8 exercises
Dumbbell Squat
4 Sets x 12 Reps
TRX Single Leg Calf Raise
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 16 Reps
Day 3
Back, Chest, Shoulders and Abs
Est. 99 min
11 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
TRX Crunch
3 Sets x 16 Reps
TRX Alternating Crunch
3 Sets x 16 Reps
Plank
3 Sets
Day 4
Arms and Legs
Est. 83 min
9 exercises
Dumbbell Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 16 Reps
Barbell Reverse Curl
3 Sets x 16 Reps
Day 5
Back, Chest, Shoulders and Abs
Est. 91 min
10 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
TRX Row
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Decline Press
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
TRX Crunch
3 Sets x 16 Reps
TRX Alternating Crunch
3 Sets x 16 Reps
Day 6
Week 2
Est. 0 min
0 exercises
This day is empty
Day 7
Back, Chest, Shoulders and Abs
Est. 89 min
11 exercises
Pull-Up
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
TRX Crunch
3 Sets x 16 Reps
TRX Pike
3 Sets x 16 Reps
Plank
3 Sets
Day 8
Arms and Legs
Est. 83 min
10 exercises
Dumbbell Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
TRX Single Leg Squat
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 16 Reps
Day 9
Back, Chest, Shoulders and Abs
Est. 83 min
10 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
TRX Row
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
TRX Crunch
3 Sets x 16 Reps
TRX Oblique Crunch
3 Sets x 16 Reps
Day 10
Arms and Legs
Est. 82 min
10 exercises
Dumbbell Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
TRX Single Leg Calf Raise
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Barbell Curl Against an Incline
4 Sets x 10 Reps
TRX Skullcrusher
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 16 Reps
Day 11
Week 3
Est. 0 min
0 exercises
This day is empty
Day 12
Back, Chest, Shoulders and Abs
Est. 75 min
10 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Decline Fly
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
TRX Crunch
3 Sets x 16 Reps
TRX Pike
3 Sets x 16 Reps
TRX Oblique Crunch
3 Sets x 16 Reps
Day 13
Arms and Legs
Est. 73 min
9 exercises
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 16 Reps
Machine Seated Leg Curl
3 Sets x 16 Reps
Day 14
Back, Chest, Shoulders and Abs
Est. 82 min
11 exercises
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
TRX Reverse Flye
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
TRX Oblique Crunch
3 Sets x 16 Reps
TRX Crunch
3 Sets x 16 Reps
TRX Plank
3 Sets
Day 15
Arms and Legs
Est. 67 min
9 exercises
TRX Squat Jump
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Squat
4 Sets x 8 Reps
TRX Standing Calf Raise
3 Sets x 16 Reps
TRX Single Leg Calf Raise
3 Sets x 16 Reps
EZ Bar Curl
4 Sets x 8 Reps
Tricep Push-Up
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 16
Week 4
Est. 0 min
0 exercises
This day is empty
Day 17
Back, Chest, Shoulders and Abs
Est. 79 min
11 exercises
Pull-Up
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Dumbbell Incline Fly
4 Sets x 6 Reps
Chin-Up (Close Grip)
4 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Barbell Upright Row
3 Sets x 6 Reps
TRX Crunch
3 Sets x 16 Reps
TRX Oblique Crunch
3 Sets x 16 Reps
TRX Pendulum
3 Sets x 16 Reps
Day 18
Arms and Legs
Est. 56 min
8 exercises
TRX Squat Jump
4 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 16 Reps
Machine Leg Extension
4 Sets x 6 Reps
TRX Single Leg Calf Raise
3 Sets x 16 Reps
EZ Bar Curl
4 Sets x 6 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Barbell Tricep Extension
3 Sets x 6 Reps
Day 19
Back, Chest, Shoulders and Abs
Est. 63 min
9 exercises
Dumbbell Bent-Over Row
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
TRX Row
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 6 Reps
Dumbbell Shoulder Shrug
4 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
TRX Crunch
3 Sets x 16 Reps
TRX Oblique Crunch
3 Sets x 16 Reps
Day 20
Arms and Legs
Est. 73 min
10 exercises
Dumbbell Squat
4 Sets x 6 Reps
Dumbbell Lunge
4 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 16 Reps
Machine Leg Extension
4 Sets x 6 Reps
TRX Single Leg Calf Raise
3 Sets x 16 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
EZ Bar Curl
4 Sets x 6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 6 Reps
Day 21
Week 5
Est. 0 min
0 exercises
This day is empty
Day 22
Back, Chest, Shoulders and Abs
Est. 96 min
11 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
TRX Skullcrusher
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
TRX Crunch
3 Sets x 16 Reps
TRX Pike
3 Sets x 16 Reps
Day 23
Arms and Legs
Est. 70 min
8 exercises
Dumbbell Deadlift
4 Sets x 12 Reps
Dumbbell Squat
4 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 16 Reps
TRX Standing Calf Raise
3 Sets x 16 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
EZ Bar Incline Tricep Extension
3 Sets x 12 Reps
Day 24
Back, Chest, Shoulders and Abs
Est. 85 min
10 exercises
T Bar Row
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Crunch
3 Sets x 16 Reps
Parallel Bar Hip Flexion
3 Sets x 16 Reps
Plank
3 Sets
Day 25
Arms and Legs
Est. 91 min
10 exercises
Barbell Front Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 16 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 16 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
