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Curtis's Blueprint
Bulking
Advanced
Barbell
Plan Details
The Curtis's Blueprint routine by cdgahring is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest, Back, Abs
Est. 94 min
9 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Leg Raise
5 Sets x 25 Reps
Elliptical Training
1 Set
Day 2
Arms, Shoulders, Abs
Est. 82 min
13 exercises
Barbell Clean and Jerk
5 Sets x 5 Reps
Dumbbell Shoulder Press
5 Sets x 30,12,10,8,6 Reps
Dumbbell One-Arm Front Raise
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
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
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 30,12,10,8,6 Reps
EZ Bar Tricep Extension (Close Grip)
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
Bench Crunch
5 Sets x 25 Reps
Day 3
Lower Back, Legs, Abs
Est. 77 min
8 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Barbell Pin-Off Good Morning
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Day 4
Chest, Back, Abs
Est. 0 min
0 exercises
This day is empty
Day 5
Arms, Shoulders, Abs
Est. 0 min
0 exercises
This day is empty
Day 6
Lower Back, Legs, Abs
Est. 0 min
0 exercises
This day is empty
