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8 WEEK BULK
Bulking
Intermediate
Machine strength
Plan Details
The 8 WEEK BULK routine by Bosselini is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
LIFT HEAVY AND EAT BIG
Routine detail
Wed
CHEST TRICEPS CALVES
Est. 91 min
8 exercises
Barbell Bench Press
5 Sets x 10 Reps
Smith Machine Bench Press
4 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Calf Press
4 Sets x 15 Reps
Thu
QUADS DELTS TRAPS
Est. 78 min
7 exercises
Barbell Squat
6 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Sat
BACK BICEPS FOREARMS
Est. 78 min
7 exercises
T Bar Row
5 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Sun
HAMS CALVES TRAPS
Est. 88 min
8 exercises
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Clean Deadlift
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Front Raise
4 Sets x 8 Reps
Leverage Machine Shrug
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
