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Bulk/Tone
Bulking
Intermediate
Barbell
Plan Details
The Bulk/Tone routine by CoreyO'Brien is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Corey: Bench Press: 126 Deadlift: 155 Squat: 80 Tricep Extension: 50 Bicep Curl: 57 Bent Over Row: 101 Shoulder Press
Routine detail
Day 1
Chest
Est. 54 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Weighted Close Grip Push-Up
3 Sets x 8 Reps
Dumbbell 180° Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 2
Back
Est. 49 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
yta
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 3
Bicep/Tricep/Shoulder
Est. 103 min
15 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Rope Row to Neck
3 Sets x 8 Reps
Barbell Curl
5 Sets x 5 Reps
Barbell Tricep Extension
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Seated Zottman Curls
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Day 4
Legs
Est. 49 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 5
Plyo/Core
Est. 45 min
7 exercises
Medicine Ball Incline Sit-Up Twist with Throw
3 Sets x 8 Reps
Plyo Push-Up
3 Sets x 8 Reps
Medicine Ball Overhead Slam
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Ladder Climb
4 Sets x 15 Reps
Day 6
1 RM Max
Est. 26 min
6 exercises
Barbell Deadlift
2 Sets x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Barbell Squat
2 Sets x 8 Reps
Barbell Tricep Extension
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
