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Get Big
Bulking
Intermediate
Dumbbell
Plan Details
The Get Big routine by zsiefkes is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 82 min
9 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Fly
4 Sets x 10 Reps
Dumbbell Incline One Arm Hammer Press
4 Sets x 10 Reps
Cable Upper Chest Crossover
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Seated Leg Tuck
4 Sets x 15 Reps
Cross Body Crunch
4 Sets x 15 Reps
Dumbbell Deep Push-Up
4 Sets x 10 Reps
Day 1
Chest
Est. 82 min
9 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Fly
4 Sets x 10 Reps
Dumbbell Incline One Arm Hammer Press
4 Sets x 10 Reps
Cable Upper Chest Crossover
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Seated Leg Tuck
4 Sets x 15 Reps
Cross Body Crunch
4 Sets x 15 Reps
Dumbbell Deep Push-Up
4 Sets x 10 Reps
Day 2
leg day
Est. 85 min
9 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Ab Draw Leg Slide
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Dumbbell Wood Chop
4 Sets x 15 Reps
Day 3
shoulder day
Est. 117 min
7 exercises
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Front Incline Raise
4 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Press Sit-Up
4 Sets x 155 Reps
Weight Plate Rotation
4 Sets x 15 Reps
Day 4
bicept + tricept day
Est. 80 min
9 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Decline Tricep Extension
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Staff Pose
4 Sets x 15 Reps
Plank
4 Sets
Stability Ball Roll Down
4 Sets x 15 Reps
Day 5
back day
Est. 74 min
8 exercises
Chin-Up (Close Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Scissor Kick
4 Sets x 15 Reps
Oblique Crunch
4 Sets x 15 Reps
Kettlebell Windmill
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
