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Mass Cultivator
Bulking
Advanced
Machine strength
Plan Details
The Mass Cultivator routine by MichaelZwaan is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This 4x weekly routine targets the Chest/Shoulders, Back/Biceps, Shoulders/Triceps and Legs. Designed for bodybuilding with a focus on mass building.
Routine detail
Tue
Back/Biceps
Est. 54 min
9 exercises
Pull-Up
2 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
One Arm Shotgun Row
3 Sets x 15 Reps
Straight Arm Pulldown
3 Sets x 15 Reps
Barbell One-Arm Row
3 Sets x 15 Reps
Marathon Bicep Curl
3 Sets
One Arm Preacher Curl
3 Sets x 12 Reps
Reverse Grip Barbell Curl
3 Sets x 12 Reps
Rack Run Alternating Bicep Curls
1 Set
Wed
Chest/Shoulders
Est. 61 min
9 exercises
Push-Up
2 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Guillotine Benchpress
3 Sets x 15 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Low Pulley Row to Neck
3 Sets x 12 Reps
Low Cable Crossover
3 Sets x 12 Reps
Front Plate Raise
3 Sets x 8 Reps
Chest Dips
3 Sets x 8 Reps
Thu
Legs
Est. 52 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Standing Calf Raise
4 Sets x 20 Reps
Sat
Shoulders/Triceps
Est. 76 min
14 exercises
Single Arm Cable Front Raise
1 Set x 12 Reps
Single Arm Cable Lateral Raise
1 Set x 12 Reps
Seated Dumbbell Shoulder Press
3 Sets x 8 Reps
Single Arm Dumbbell Front Raise
3 Sets x 8 Reps
Seated Dumbbell Lateral Raise
3 Sets x 8 Reps
Reverse Fly
3 Sets x 8 Reps
Front Plate Raise
3 Sets x 8 Reps
Seated Bent over rear delt raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Laying Skull Crushers
3 Sets x 8 Reps
Bench Dips
3 Sets x 12 Reps
Tricep Pushdown V-Bar
3 Sets x 8 Reps
Reverse Grip Tricep Pushdown
3 Sets x 8 Reps
Cable Overhead Tricep Extension
3 Sets x 10 Reps
