Bulking week 2-phase2 - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Bulking week 2-phase2 - JEFIT

Bulking week 2-phase2 banner

Bulking week 2-phase2

Bulking

Intermediate

Machine strength

Plan Details

The Bulking week 2-phase2 routine by NitinGupta3 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Totally focused on gaining dense muscle make blood flow high by keeping high reps.

Routine detail

Mon

CHEST, TRICEPS & CALVES

Est. 101 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 11 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 11 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 11 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 11 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 11 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

5 Sets x 11 Reps

cable lying triceps extensions Demonstration

cable lying triceps extensions

5 Sets x 11 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 25 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 25 Reps

Tue

BACK, BICEPS & ABS

Est. 95 min

10 exercises

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 11 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 11 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 11 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 11 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 11 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 11 Reps

Standing one-arm cable curl Demonstration

Standing one-arm cable curl

4 Sets x 11 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 19 Reps

Weighted Crunch Demonstration

Weighted Crunch

4 Sets x 19 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 19 Reps

Wed

Core

Est. 60 min

6 exercises

Plank Demonstration

Plank

4 Sets

Side Plank Demonstration

Side Plank

2 Sets x 15 Reps

AbsCoster Demonstration

AbsCoster

3 Sets x 15 Reps

Hanging Knee Raise Rotation Demonstration

Hanging Knee Raise Rotation

3 Sets x 15 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 15 Reps

Elliptical Training Demonstration

Elliptical Training

3 Sets

Thu

DELTS, TRAPS & CALVES

Est. 79 min

8 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 11 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 11 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

4 Sets x 11 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

4 Sets x 11 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 11 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 11 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 20 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 20 Reps

Fri

LEGS & ABS

Est. 68 min

9 exercises

Plank Demonstration

Plank

3 Sets

Side Plank Demonstration

Side Plank

3 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 15 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Barbell Clean Deadlift Demonstration

Barbell Clean Deadlift

4 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 15 Reps

Weighted Crunch Demonstration

Weighted Crunch

3 Sets x 15 Reps

Sat

Cardio, SS BICEPS & TRICEPS

Est. 77 min

7 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Plank Demonstration

Plank

3 Sets

Cable Bicep Curl Demonstration

Cable Bicep Curl

6 Sets x 15 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

6 Sets x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

6 Sets x 15 Reps

dumbbell 21s Demonstration

dumbbell 21s

5 Sets x 15 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

5 Sets x 15 Reps

Any

Warmup

Est. 51 min

9 exercises

Bench Push-Up Demonstration

Bench Push-Up

3 Sets x 15 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

3 Sets x 15 Reps

Side Plank Demonstration

Side Plank

1 Set x 15 Reps

Single-Leg Push-Up Demonstration

Single-Leg Push-Up

3 Sets x 15 Reps

Kettlebell Push-Up Demonstration

Kettlebell Push-Up

3 Sets x 15 Reps

Plank Demonstration

Plank

3 Sets

Pull-Up Demonstration

Pull-Up

3 Sets x 15 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

3 Sets x 15 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

3 Sets x 15 Reps