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gainzz
Bulking
Intermediate
Machine strength
Plan Details
The gainzz routine by mirko-fribert is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
3. Legs
Est. 89 min
10 exercises
Back Hyperextension
3 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 12 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Press
1 Set x 5 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 12 Reps
Barbell Glute Bridge
5 Sets x 15 Reps
Machine Calf Raise
4 Sets x 12 Reps
Hanging Leg Raise
1 Set x 50 Reps
Decline Crunch
2 Sets x 15 Reps
Any
1. Deadlift & Back
Est. 68 min
7 exercises
Back Hyperextension
3 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 12 Reps
Barbell Deadlift
5 Sets x 5 Reps
T Bar Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Behind the Back Shrug
4 Sets x 15 Reps
Any
2. Chest & Arms
Est. 81 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Machine Fly
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Any
4. Shoulders & Arms
Est. 96 min
10 exercises
Cable Rope Deltoid Row
4 Sets x 15 Reps
Barbell Push Press
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 30 Reps
