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Gymrat Routine
Bulking
Intermediate
Machine strength
Plan Details
The Gymrat Routine routine by jackmonte1987 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Chest, Tri's, Delts
Est. 58 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
EZ Bar French Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Tue
Back & Biceps
Est. 55 min
8 exercises
Dual Cable Triceps Extension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Wed
Cardio
Est. 62 min
1 exercise
Boxing
1 Set
Thu
Legs & Core
Est. 56 min
8 exercises
Smith Machine Squat
4 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Upward Chop
3 Sets x 8 Reps
Fri
Chest, Tri's, Delts
Est. 55 min
8 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Smith Machine Bench Press
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Sat
Back & Biceps
Est. 52 min
8 exercises
Dumbbell Incline Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Sun
Cardio
Est. 62 min
1 exercise
Boxing
1 Set
