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Kendall Heavy Hitter 28-Day
Bulking
Intermediate
Barbell
Plan Details
The Kendall Heavy Hitter 28-Day routine by kendalltraylor is a 28 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Building Muscle
Routine detail
Day 1
Chest and Triceps
Est. 21 min
5 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 2
Legs,Calves&Abs
Est. 33 min
7 exercises
Hanging Leg Raise
3 Sets x 20 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Hack Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Smith Machine Squat
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Day 3
Shoulders & Traps
Est. 19 min
5 exercises
Dumbbell Alternating Press
3 Sets x 8 Reps
Dumbbell Arnold Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 4
Back,Biceps & Abs
Est. 32 min
8 exercises
Crunch
2 Sets x 20 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Barbell Bicep Drag Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Reverse Crunch
2 Sets x 20 Reps
Day 5
Rest
Est. 0 min
0 exercises
This day is empty
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
Day 8
Chest and Triceps
Est. 21 min
5 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Day 9
Legs,Calves&Abs
Est. 33 min
7 exercises
Machine Leg Press
4 Sets x 8 Reps
Barbell Hack Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Smith Machine Squat
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Day 10
Shoulders & Traps
Est. 19 min
5 exercises
Dumbbell Arnold Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Press
3 Sets x 8 Reps
Day 11
Back,Biceps & Abs
Est. 32 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Reverse Crunch
2 Sets x 20 Reps
Crunch
2 Sets x 20 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Barbell Bicep Drag Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Day 12
Rest
Est. 0 min
0 exercises
This day is empty
Day 13
Rest
Est. 0 min
0 exercises
This day is empty
Day 14
Rest
Est. 0 min
0 exercises
This day is empty
Day 15
Chest & Back
Est. 43 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Rack Pull
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Seated Dublin Press
3 Sets x 12 Reps
Day 16
Legs, Calves, & Abs
Est. 43 min
11 exercises
Reverse Crunch
2 Sets x 12 Reps
Tuck Crunch
1 Set
Machine Leg Extension
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 12 Reps
Hanging Knee Raise
2 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Day 17
Shoulders & Traps
Est. 36 min
8 exercises
Dumbbell Reverse Fly (Prone)
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
incline Dumbbell Shrug
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Dumbbell One-Arm Arnold Press
3 Sets x 12 Reps
Day 18
Triceps, Biceps, & Abs
Est. 31 min
7 exercises
Barbell Rear Tricep Extension
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Tuck Crunch
2 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Weighted Bench Dip
3 Sets x 12 Reps
Hanging Leg Raise
2 Sets x 20 Reps
Day 19
Rest
Est. 0 min
0 exercises
This day is empty
Day 20
Rest
Est. 0 min
0 exercises
This day is empty
Day 21
Rest
Est. 0 min
0 exercises
This day is empty
Day 22
Chest & Back
Est. 44 min
9 exercises
Barbell Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Rack Pull
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Upright Row
3 Sets x 12 Reps
Day 23
Legs, Calves, & Abs
Est. 43 min
11 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Reverse Crunch
2 Sets x 12 Reps
Tuck Crunch
1 Set
Barbell Hack Squat
3 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Hanging Knee Raise
2 Sets x 12 Reps
Day 24
Shoulders & Traps
Est. 36 min
8 exercises
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
incline Dumbbell Shrug
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell One-Arm Arnold Press
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Day 25
Triceps, Biceps, & Abs
Est. 35 min
8 exercises
Barbell Rear Tricep Extension
3 Sets x 12 Reps
Weighted Bench Dip
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Hanging Leg Raise
2 Sets x 20 Reps
Tuck Crunch
2 Sets x 20 Reps
Day 26
Rest
Est. 0 min
0 exercises
This day is empty
Day 27
Rest
Est. 0 min
0 exercises
This day is empty
Day 28
Rest
Est. 0 min
0 exercises
This day is empty
