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G7BOS
Bulking
Advanced
Machine strength
Plan Details
The G7BOS routine by g7bos is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest Day
Est. 71 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Decline Fly
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Around the World
4 Sets x 8 Reps
Sit-Up
4 Sets x 8 Reps
Day 2
Triceps
Est. 74 min
10 exercises
Dip
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Extension (Kneeling)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Sit-Up
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Day 3
Legs
Est. 71 min
10 exercises
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Push-up
4 Sets x 8 Reps
Incline Push-up
4 Sets x 8 Reps
Decline Push-up
4 Sets x 8 Reps
Day 4
Shoulders
Est. 74 min
10 exercises
Smith Machine Shoulder Press
4 Sets x 8 Reps
Smith Machine Upright Row
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 8 Reps
Dumbbell Lying Incline Reverse Fly
4 Sets x 8 Reps
Cable Internal Rotation
4 Sets x 8 Reps
Cable External Rotation
4 Sets x 8 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Sit-Up
4 Sets x 8 Reps
Day 5
Biceps
Est. 90 min
12 exercises
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Zottman Curl
4 Sets x 8 Reps
Dumbbell Inner Bicep Curl
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Barbell Curl (Close Grip)
4 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 8 Reps
Cable One-Arm High Curl
4 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 8 Reps
Push-up
4 Sets x 8 Reps
Incline Push-up
4 Sets x 8 Reps
Decline Push-up
4 Sets x 8 Reps
Day 6
Back
Est. 90 min
12 exercises
Machine Assisted Pull-Up (Hammer Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Dual Cable Triceps Extension
4 Sets x 8 Reps
Machine Reverse T Bar Row
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Day 7
Legs Part 2
Est. 82 min
13 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
12 Sets x 4 Reps
