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Auffen's Bulking Routine
Bulking
Intermediate
Machine strength
Plan Details
The Auffen's Bulking Routine routine by Auffie_ is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
I started of on the intermediate bulking routine, which was free and popular with Jefit. I stuck to in religiously and consistently and saw a lot of progress. I have since developed my own variant routine, which retains the same 3 day muscle group split, but with custom exercises. I try to tack 2-3 exercises, from day 4, on to days 1 2 and 3. There is no day 4 as such. This said, I repeat the 3 days twice in a week. So in Actuality it is a 6 day workout.
Routine detail
Day 1
Chest / Triceps 1
Est. 82 min
10 exercises
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Smith Machine Bench Press
4 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 10 Reps
Dip
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Day 1
Chest / Triceps 2
Est. 83 min
10 exercises
Dip
4 Sets x 8 Reps
Smith Machine Decline Bench Press
4 Sets x 8 Reps
Smith Machine Bench Press
4 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Bench Dip
4 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Day 2
Back / Biceps 2
Est. 85 min
11 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 2
Back / Biceps 1
Est. 92 min
12 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Day 3
Legs / Shoulders 1
Est. 74 min
10 exercises
Machine Seated Calf Raise
4 Sets x 10 Reps
Smith Machine Squat
4 Sets x 8 Reps
Smith Machine Hack Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Day 3
Legs / Shoulders 2
Est. 91 min
12 exercises
Machine Seated Calf Raise
4 Sets x 10 Reps
Smith Machine Squat
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Day 4
Abs & Cardio
Est. 169 min
9 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Elliptical Training
1 Set
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Step Machine
1 Set
Barbell Seated Twist
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Day 4
Abs & Cardio: BW
Est. 170 min
9 exercises
Decline Crunch
4 Sets x 8 Reps
Leg Raise
4 Sets x 10 Reps
Air Bike
4 Sets x 8 Reps
Side Plank
4 Sets x 1 Reps
Plank
4 Sets
Alternating Heel Touch
4 Sets x 8 Reps
Rowing
1 Set
Treadmill Running
1 Set
Hanging Knee Raise
3 Sets x 8 Reps
