Loading...
Ramping Bulking Routine
Bulking
Intermediate
Barbell
Plan Details
The Ramping Bulking Routine routine by TheBusyDad is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The purpose of this exercise routine is to use a ramping workout (10, 8, 6). One last fast rep with low rates is used due to the lack of cardio in program. This could be put at the start as a warm up set also. The weight workout is split into a 2 Push/Pull sessions per week with a Legs session in the middle. Each session is targeted to take about 50-60 minutes. For the final set, target about 50% of 1RM. This should be done as fast you can while maintaining proper form. After the final set, you will move to the next exercise with only a 30-60 second wait time which should be enough for you to setup for the next exercise.
Routine detail
Mon
Pull
Est. 54 min
6 exercises
Machine Inverted Row
2 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10,8,6,15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10,8,6,15 Reps
Cable Seated Row
4 Sets x 10,8,6,15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,8,6,15 Reps
Dumbbell Hammer Curl
4 Sets x 10,8,6,15 Reps
Tue
Push
Est. 55 min
6 exercises
Push-Up
2 Sets x 20 Reps
Barbell Bench Press
4 Sets x 10,8,6,15 Reps
Barbell Decline Bench Press
4 Sets x 10,8,6,15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10,8,6,15 Reps
Barbell Incline Bench Press (Close Grip)
4 Sets x 10,8,6,15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10,8,6,15 Reps
Wed
Legs
Est. 49 min
5 exercises
Barbell Squat
4 Sets x 10,8,6,15 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10,8,6,15 Reps
Barbell Standing Calf Raise
4 Sets x 10,8,6,15 Reps
Machine Single-Leg Calf Press
4 Sets x 10,8,6,15 Reps
Machine Single-Leg Press
4 Sets x 10,8,6,15 Reps
Thu
Pull
Est. 54 min
6 exercises
Machine Inverted Row
2 Sets x 20 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10,8,6,15 Reps
Dumbbell Incline Curl
4 Sets x 10,8,6,15 Reps
Dumbbell One-Arm Row
4 Sets x 10,8,6,15 Reps
Cable One-Arm Seated Row
4 Sets x 10,8,6,15 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10,8,6,15 Reps
Fri
Push
Est. 65 min
7 exercises
Push-Up
2 Sets x 20 Reps
Barbell Bench Press
4 Sets x 10,8,6,15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10,8,6,15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10,8,6,15 Reps
Barbell Incline Bench Press
4 Sets x 10,8,6,15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10,8,6,15 Reps
Barbell Shrug
4 Sets x 10,8,6,15 Reps
