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Gains
Bulking
Advanced
Machine strength
Plan Details
The Gains routine by Thomaswiggen is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs
Est. 82 min
11 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Calf Raise
5 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Single-Leg Extension
1 Set x 100 Reps
Day 1
Legs
Est. 82 min
11 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Calf Raise
5 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Single-Leg Extension
1 Set x 100 Reps
Day 2
Push
Est. 69 min
9 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Inner Chest press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Machine Seated Tricep Dip
2 Sets x 20 Reps
Day 3
Pull
Est. 73 min
10 exercises
Pull-Up
2 Sets
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Shotgun row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
1 Set
Day 4
Off/Mobility
Est. 0 min
0 exercises
This day is empty
Day 5
Legs
Est. 0 min
0 exercises
This day is empty
Day 6
Chest & Back
Est. 93 min
10 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Smith Machine Decline Bench Press
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Chin-Up (Close Grip)
4 Sets
Dumbbell Pullover
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Day 7
Shoulders & Arms
Est. 92 min
12 exercises
Cable External Rotation
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell One-Arm Upright Row
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Machine Dip
2 Sets x 20 Reps
