Loading...
Bluprint
Bulking
Advanced
Barbell
Plan Details
The Bluprint routine by driggerst082 is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Back
Est. 58 min
8 exercises
Dumbbell Fly
5 Sets x 30,12,10,8,6 Reps
Dumbbell Bent-Over Row
5 Sets x 30,12,10,8,6 Reps
Dumbbell Pullover
5 Sets x 30,12,10,8,6 Reps
Hanging Leg Raise
5 Sets x 25 Reps
Barbell Bench Press
5 Sets x 30,12,10,8,6 Reps
Chin-Up with Knee Raise
5 Sets x 30,12,10,8,6 Reps
Barbell Incline Bench Press
5 Sets x 30,12,10,8,6 Reps
Barbell Bent-Over Row
5 Sets x 30,12,10,8,6 Reps
Day 2
Shoulders & Arms
Est. 101 min
14 exercises
Dumbbell One-Arm Front Raise
5 Sets x 30,12,10,8,6 Reps
Dumbbell Incline Curl
5 Sets x 30,12,10,8,6 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 30,12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 30,12,10,8,6 Reps
Dumbbell Lateral Raise
5 Sets x 30,12,10,8,6 Reps
Dumbbell Concentration Curl
5 Sets x 30,12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Down)
5 Sets x 30,12,10,8,6 Reps
Barbell Clean and Jerk
5 Sets x 25 Reps
Barbell Upright Row
5 Sets x 30,12,10,8,6 Reps
Barbell Bench Press (Close Grip)
5 Sets x 30,12,10,8,6 Reps
Decline Crunch
5 Sets x 25 Reps
Dumbbell Shoulder Press
5 Sets x 30,12,10,8,6 Reps
Barbell Curl
5 Sets x 30,12,10,8,6 Reps
Barbell Tricep Press (Supine)
5 Sets x 30,12,10,8,6 Reps
Day 3
Legs
Est. 86 min
9 exercises
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Barbell Good Morning
5 Sets x 10 Reps
Barbell Standing Calf Raise
5 Sets x 10 Reps
Barbell Lunge
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
Day 4
Chest & Back
Est. 0 min
0 exercises
This day is empty
Day 5
Shoulders & Arms
Est. 95 min
15 exercises
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Barbell Push Press
5 Sets x 30,12,10,8,6 Reps
Dumbbell One-Arm Front Raise
5 Sets x 30,12,10,8,6 Reps
Dumbbell Alternating Reverse Fly
5 Sets x 30,12,10,8,6 Reps
Barbell Upright Row
5 Sets x 30,12,10,8,6 Reps
Barbell Curl
5 Sets x 30,12,10,8,6 Reps
Barbell Curl
5 Sets x 30,12,10,8,6 Reps
Dumbbell Incline Curl
5 Sets x 30,12,10,8,6 Reps
Dumbbell Concentration Curl
5 Sets x 30,12,10,8,6 Reps
Barbell Bench Press (Close Grip)
5 Sets x 30,12,10,8,6 Reps
Cable Shoulder Extension
5 Sets x 30,12,10,8,6 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 30,12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 30,12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Down)
5 Sets x 30,12,10,8,6 Reps
Decline Crunch
5 Sets x 25 Reps
Day 6
Legs
Est. 63 min
7 exercises
Barbell Front Squat
5 Sets x 10 Reps
Barbell Good Morning
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10,6,4 Reps
Barbell Lunge
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Day 8
Chest & Back
Est. 45 min
8 exercises
Barbell Bent-Over Row
5 Sets x 30,8,6,4,2 Reps
Barbell Incline Bench Press
5 Sets x 30,8,6,4,2 Reps
Dumbbell Fly
5 Sets x 30,8,6,4,2 Reps
Dumbbell Bent-Over Row
5 Sets x 30,8,6,4,2 Reps
Dumbbell Pullover
5 Sets x 30,8,6,4,2 Reps
Hanging Leg Raise
5 Sets x 30,8,6,4,2 Reps
Chin-Up with Knee Raise
5 Sets x 30,8,6,4,2 Reps
Barbell Bench Press
5 Sets x 30,8,6,4,2 Reps
Day 9
Shoulders & Arms
Est. 94 min
14 exercises
Barbell Curl
10 Sets x 1 Reps
Barbell Bench Press (Close Grip)
5 Sets x 30,8,6,4,2 Reps
Barbell Kneeling Wrist Curl (Palms Down)
5 Sets x 30,8,6,4,2 Reps
Dumbbell Shoulder Press
5 Sets x 30,8,6,4,2 Reps
Barbell Tricep Press (Supine)
5 Sets x 30,8,6,4,2 Reps
Decline Crunch
5 Sets x 25 Reps
Dumbbell One-Arm Front Raise
5 Sets x 30,8,6,4,2 Reps
Dumbbell Incline Curl
5 Sets x 30,8,6,4,2 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 30,8,6,4,2 Reps
Dumbbell Lateral Raise
5 Sets x 30,8,6,4,2 Reps
Dumbbell Concentration Curl
5 Sets x 30,8,6,4,2 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 30,8,6,4,2 Reps
Barbell Clean and Jerk
5 Sets x 5 Reps
Barbell Upright Row
5 Sets x 30,8,6,4,2 Reps
Day 10
Legs
Est. 86 min
9 exercises
Barbell Lunge
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Barbell Good Morning
5 Sets x 10 Reps
Barbell Standing Calf Raise
5 Sets x 10 Reps
