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Mass Builder - Part 3
Bulking
Intermediate
Machine strength
Plan Details
The Mass Builder - Part 3 routine by kuetip is a 23 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 71 min
11 exercises
Stationary Bike
1 Set
Cable External Rotation
3 Sets x 15 Reps
Push up ladder
1 Set x 50 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Plate Loaded Incline One Arm Sideways Bench
3 Sets x 8 Reps
Plate Loaded Chest Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Cable rope pullover
3 Sets x 8 Reps
Cable high fly
3 Sets x 8 Reps
Cable under fly
3 Sets x 8 Reps
Day 2
Back
Est. 68 min
11 exercises
Cable Rope Face Pull
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 15 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
2 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Bird dog
3 Sets x 10 Reps
Day 3
Legs
Est. 75 min
10 exercises
Stationary Bike
1 Set
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Stationary Bike
1 Set
Day 3
Legs
Est. 75 min
10 exercises
Stationary Bike
1 Set
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Stationary Bike
1 Set
Day 4
Arms & Abs
Est. 110 min
16 exercises
Rollout
3 Sets x 8 Reps
Band pulldown crunches
3 Sets x 8 Reps
Kneeling stomach vacuum
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Kneeling extension on bench
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Weight Plate Reverse Curl
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 15 Reps
Day 5
Shoulders & Abs
Est. 67 min
8 exercises
Cable Reverse Fly
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Upright Row
3 Sets x 15 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Shrug
4 Sets x 12 Reps
Plate Steering Wheel
3 Sets x 20 Reps
Day 6
Legs
Est. 72 min
9 exercises
Stationary Bike
1 Set
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Stationary Bike
1 Set
Day 7
Chest
Est. 65 min
9 exercises
Push up ladder
1 Set x 40 Reps
Cable high fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Plate Loaded Incline
6 Sets x 10 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Plate loaded decline
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Day 8
Back
Est. 75 min
10 exercises
Cable high wide pulldown
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Plate loaded seated row
3 Sets x 12 Reps
Rope Climb Machine
3 Sets x 30 Reps
Stability Ball Back Extension with Hands Behind Head
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Day 9
Abs & Arms
Est. 81 min
12 exercises
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Skullcrusher
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Side Bridge
3 Sets
Cross body crunch
3 Sets x 20 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Standing cable torso rotation
3 Sets x 8 Reps
Day 10
Legs & Traps
Est. 69 min
7 exercises
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Smith Machine Shrug
5 Sets x 15 Reps
Barbell Squat
3 Sets x 12 Reps
Weight Plate Shrug
5 Sets x 12 Reps
Barbell Deadlift
3 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Day 12
Shoulders
Est. 71 min
8 exercises
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Smith Machine Shoulder Press
5 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Machine Shoulder Press
5 Sets x 12 Reps
Day 13
Back & Abs
Est. 80 min
12 exercises
Leg Throws
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Stability Ball Crunch
4 Sets x 20 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Reverse grip midrow
3 Sets x 10 Reps
Stability Ball Back Extension with Hands Behind Head
3 Sets x 10 Reps
Chin-Up with Knee Raise
1 Set x 8 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Day 14
Chest & Abs
Est. 91 min
13 exercises
Side Bridge
3 Sets
Standing cable torso rotation
3 Sets x 20 Reps
Cable External Rotation
3 Sets x 8 Reps
Push up ladder
1 Set x 40 Reps
Machine Bench Press
4 Sets x 12 Reps
Plate Loaded Incline One Arm Sideways Bench
4 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Cable high fly
3 Sets x 8 Reps
Push up ladder
2 Sets x 40 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Day 15
Shoulders & Arms
Est. 61 min
9 exercises
Cable External Rotation
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell tri skis
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 16
Arms & Abs
Est. 71 min
10 exercises
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Skullcrusher
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Dumbbell tri skis
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Bench Vs
4 Sets x 20 Reps
Stability Ball Crunch
4 Sets x 15 Reps
Stability Ball Pull-In
2 Sets x 10 Reps
Day 16
Chest
Est. 55 min
9 exercises
Push up ladder
1 Set x 50 Reps
Plate Loaded Incline One Arm Sideways Bench
4 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Plate loaded decline
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable under fly
3 Sets x 8 Reps
Day 17
Back & Arms
Est. 76 min
11 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
V Bar Barbell Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Stability Ball Weighted Hyperextension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell tri skis
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Day 17
Shoulders
Est. 65 min
9 exercises
Cable External Rotation
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Day 20
Chest
Est. 63 min
10 exercises
Cable External Rotation
3 Sets x 8 Reps
Push up ladder
1 Set x 40 Reps
Plate Loaded Chest Press
3 Sets x 8 Reps
Plate Loaded Incline One Arm Sideways Bench
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable under fly
3 Sets x 8 Reps
Cable rope pullover
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Day 21
Legs & Abs
Est. 70 min
9 exercises
Stationary Bike
1 Set
Barbell Squat
6 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Decline med ball bounce
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 22
Back
Est. 52 min
8 exercises
V Bar Pull-Up
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Day 23
Shoulders & Arms
Est. 97 min
13 exercises
Cable External Rotation
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Cable Shrug
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
