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BULKING
Bulking
Intermediate
Machine strength
Plan Details
The BULKING routine by Kyel1967 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3 on 1 off routine for the older gainer such as myself
Routine detail
Day 1
LEGS
Est. 130 min
18 exercises
Walking
1 Set
Machine Leg Press
4 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Smith Machine Deadlift
5 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Hammer Strength Tricep Dip
4 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Hack Squat
3 Sets x 5 Reps
Crunch
2 Sets x 20 Reps
Reverse Crunch
2 Sets x 20 Reps
Rotational Crunch
2 Sets x 20 Reps
Day 2
SHOULDERS & ARMS
Est. 109 min
15 exercises
Walking
1 Set
Machine Reverse Fly
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Straight Bar Seated Cable Row
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Leverage Machine Shrug
4 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Seated Tricep Dip
4 Sets x 10 Reps
Cable External Rotation
4 Sets x 10 Reps
Crunch
2 Sets x 20 Reps
Reverse Crunch
2 Sets x 20 Reps
Rotational Crunch
2 Sets x 20 Reps
Day 3
CHEST & BACK
Est. 127 min
16 exercises
Walking
1 Set
Cable Mid Chest Crossover
4 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Hammer Strength Tricep Dip
3 Sets x 10 Reps
Crunch
2 Sets x 20 Reps
Reverse Crunch
2 Sets x 20 Reps
Rotational Crunch
2 Sets x 20 Reps
Cable Cross-Over
4 Sets x 10 Reps
