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Mass Builder - Part 1
Bulking
Intermediate
Machine strength
Plan Details
The Mass Builder - Part 1 routine by kuetip is a 31 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Muscle hypertrophy (size) training. - 3-4 sets of 8-10 reps. (to failure) - Able to do 6 reps = weight too heavy. - Able to do 12 reps = weight too light. - Cardio 2-4 days / week. Mind-Muscle Connection - Focus completely on contracting the muscle being worked!
Routine detail
Day 1
Wk #1 - Chest & Abs
Est. 73 min
15 exercises
Push up ladder
1 Set x 40 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Plate loaded decline
3 Sets x 8 Reps
Cable under fly
3 Sets x 10 Reps
Cable high fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Decline Crunch
1 Set x 15 Reps
Hanging Leg Raise
1 Set x 10 Reps
Dip runner
1 Set x 20 Reps
Hanging side leg raises
1 Set x 10 Reps
Hanging Vs
1 Set x 10 Reps
Cable Wood Chop
2 Sets x 30 Reps
Cross Body Crunch
1 Set x 30 Reps
Day 2
Back & Traps
Est. 70 min
10 exercises
Rope Climb Machine
2 Sets x 30 Reps
Pull-Up
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable One-Arm Rotational Row
3 Sets x 10 Reps
Back Hyperextension
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Shoulders
Est. 57 min
9 exercises
Cable Shrug
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Plate upright row
3 Sets x 8 Reps
Single T bar press
3 Sets x 8 Reps
Day 5
Arms
Est. 63 min
8 exercises
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Skullcrusher
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Wrist Roller
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Day 6
Legs
Est. 53 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
2 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 7
Chest & Serratus
Est. 69 min
10 exercises
Machine Fly
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Inclince machine serratus shrug
3 Sets x 15 Reps
Cable high fly
3 Sets x 10 Reps
Cable under fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Day 8
Rest
Est. 0 min
0 exercises
This day is empty
Day 9
Back, Bis, Abs
Est. 81 min
13 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Side Bridge
3 Sets
Hanging Leg Raise
3 Sets x 10 Reps
Cross body crunch
3 Sets x 20 Reps
Dip runner
3 Sets x 20 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Day 10
Shoulders & Tris
Est. 73 min
9 exercises
Battle Rope
3 Sets x 30 Reps
Dumbbell Shoulder Shrug
5 Sets x 30 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 11
Legs
Est. 38 min
4 exercises
Indoor Cycling
1 Set
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Indoor Cycling
1 Set
Day 12
Chest & Abs
Est. 78 min
12 exercises
Push up ladder
1 Set x 40 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Plate loaded decline
4 Sets x 8 Reps
Cable under fly
3 Sets x 10 Reps
Cable high fly
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable rope pullover
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 15 Reps
LL Crunch
3 Sets x 10 Reps
Side plank crunch
3 Sets x 8 Reps
Day 13
Arms
Est. 54 min
8 exercises
Barbell Curl
4 Sets x 8 Reps
Skullcrusher
4 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Day 14
Rest
Est. 0 min
0 exercises
This day is empty
Day 15
Legs
Est. 35 min
4 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Rowing
1 Set
Day 16
Back
Est. 51 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Rope Seated Row
4 Sets x 8 Reps
Dumbbell Prone Incline Shrug
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Day 17
Shoulders
Est. 50 min
7 exercises
Smith Machine Shoulder Press
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Weight Plate Shrug
4 Sets x 15 Reps
Day 18
Arms & Cardio
Est. 66 min
9 exercises
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 19
Rest
Est. 0 min
0 exercises
This day is empty
Day 20
Chest & Abs
Est. 57 min
9 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Cable high fly
3 Sets x 8 Reps
Cable mid fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Cable rope pullover
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Day 21
Back & Traps
Est. 49 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Smith Machine One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Day 22
Shoulders
Est. 56 min
8 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Seated bent over db shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 23
Arms & Cardio
Est. 113 min
9 exercises
Dip
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 24
Legs & Cardio
Est. 46 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Indoor Cycling
1 Set
Day 25
Chest & Serratus
Est. 62 min
9 exercises
Cable External Rotation
3 Sets x 10 Reps
Push up ladder
1 Set x 40 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Plate Loaded Incline One Arm Sideways Bench
3 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Inclince machine serratus shrug
4 Sets x 12 Reps
Day 26
Back & Abs
Est. 65 min
11 exercises
Side Bridge
3 Sets
Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Decline Crunch
2 Sets x 10 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Hanging Knee Raise Rotation
2 Sets x 10 Reps
Stability Ball Crunch
2 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Day 27
Shoulders
Est. 57 min
7 exercises
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Plate upright row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 20 Reps
Day 28
Abs
Est. 42 min
8 exercises
Burpees
1 Set x 10 Reps
Kneeling stomach vacuum
3 Sets x 12 Reps
Forearm Plank with Hip Abduction
3 Sets x 10 Reps
Side plank crunch
3 Sets x 20 Reps
Burpees
1 Set x 10 Reps
Flutterkicks
3 Sets x 20 Reps
Standing band torso rotation
3 Sets x 20 Reps
Burpees
1 Set x 10 Reps
Day 29
Arms & Cardio
Est. 88 min
11 exercises
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Standing Curl
3 Sets x 15 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Bench Dip
2 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 15 Reps
Indoor Cycling
1 Set
Day 30
Legs
Est. 42 min
5 exercises
Barbell Deadlift
4 Sets x 15 Reps
Barbell Squat
3 Sets x 12 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Day 31
Chest & Abs
Est. 58 min
9 exercises
Cable Upper Chest Crossover
3 Sets x 8 Reps
Plate Loaded Incline One Arm Sideways Bench
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable under fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Decline Reverse Crunch
3 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 10 Reps
