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Baker's Bulk and Cut
Bulking
Intermediate
Machine strength
Plan Details
The Baker's Bulk and Cut routine by baker2795 is a 14 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
7 days - high weight low reps 7 days - low weight high reps At the end of the low weight week, move up 5 lbs or 10 lbs
Routine detail
Day 1
Bis Back & Abs - High Weight
Est. 71 min
12 exercises
Dumbbell Concentration Curl
3 Sets x 5 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 5 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 5 Reps
Dumbbell Alternating Incline Curl
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 5 Reps
Smith Machine Deadlift
3 Sets x 5 Reps
Cable Dual Overhead Curl
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Back Hyperextension
3 Sets x 5 Reps
Air Bike
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 2
Legs Core & Abs - High Weight
Est. 71 min
11 exercises
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Hack Squat
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Boxing Man
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Plank
3 Sets
Weighted Side Bend
3 Sets x 8 Reps
Day 3
Tris Bis & Abs - High Weight
Est. 74 min
11 exercises
EZ Bar Curl
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
EZ Bar Decline Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl (Prone)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Day 4
Chest Back & Abs - High Weight
Est. 78 min
12 exercises
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Day 5
Legs Core & Abs - High Weight
Est. 63 min
10 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Calf Machine
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Crunch and hold
3 Sets x 8 Reps
Ab Crunch DELUXE
3 Sets x 8 Reps
Day 6
Shoulders Forearms & Tris - High Weight
Est. 78 min
12 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 7
Chest Back & Abs - High Weight
Est. 71 min
11 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Tick Tock
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Day 8
Tris Bis & Abs - Low Weight
Est. 94 min
14 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Day 9
Legs Core & Abs - Low Weight
Est. 88 min
14 exercises
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Dumbbell Single-Leg Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Day 10
Bis Forearms Shoulders & Abs - Low Weight
Est. 96 min
15 exercises
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Dumbbell Inner Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 11
Chest Back & Abs - Low Weight
Est. 96 min
15 exercises
Smith Machine Bench Press (Wide Grip)
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Tick Tock
3 Sets x 8 Reps
Ab Crunch DELUXE
3 Sets x 8 Reps
Day 12
Tris Bis & Abs - Low Weight
Est. 0 min
0 exercises
This day is empty
Day 13
Legs Core & Abs - Low Weight
Est. 0 min
0 exercises
This day is empty
Day 14
Bis Forearms Shoulder & Abs - Low Weight
Est. 0 min
0 exercises
This day is empty
