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30 day challenge
Bulking
Advanced
Dumbbell
Plan Details
The 30 day challenge routine by jeffotto is a 13 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
30 day challenge. M,W,F lifting T,Th cardio and abs
Routine detail
Mon
Mon Day 22
Est. 75 min
8 exercises
Cable Shoulder Extension
4 Sets x 10 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Rear Deltoid Row
4 Sets x 10 Reps
Mon
Mon Day 8
Est. 59 min
8 exercises
Barbell Deep Squat
2 Sets x 20 Reps
Chin-Up with Knee Raise
2 Sets x 20 Reps
Barbell Shoulder Press
2 Sets x 20 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Dumbbell Bench Press
2 Sets x 20 Reps
Dumbbell Lunge
2 Sets x 20 Reps
Dumbbell Rear Deltoid Row
2 Sets x 20 Reps
EZ Bar Close Grip Curl
2 Sets x 20 Reps
Mon
Mon Day 1
Est. 71 min
8 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Rear Deltoid Row
5 Sets x 5 Reps
Chin-Up with Knee Raise
5 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 5 Reps
Dumbbell Lunge
5 Sets x 5 Reps
EZ Bar Close Grip Curl
5 Sets x 5 Reps
Mon
Mon Day 15
Est. 71 min
8 exercises
Barbell Deep Squat
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
EZ Bar Close Grip Curl
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Rear Deltoid Row
3 Sets x 15 Reps
Wed
Wed Day 10
Est. 71 min
8 exercises
Barbell Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Barbell Tricep Press (Supine)
5 Sets x 5 Reps
Barbell Bulgarian Split Squat
5 Sets x 5 Reps
Dumbbell Hammer Curl
5 Sets x 5 Reps
Wed
Wed Day 17
Est. 65 min
9 exercises
Barbell Deadlift
2 Sets x 20 Reps
Cable Seated Row
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 20 Reps
Barbell Tricep Press (Supine)
2 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 20 Reps
Barbell Bulgarian Split Squat
2 Sets x 20 Reps
Dumbbell Seated Arnold Press
2 Sets x 20 Reps
Dumbbell Hammer Curl
2 Sets x 20 Reps
Wed
Wed Day 24
Est. 70 min
8 exercises
Barbell Bulgarian Split Squat
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Barbell Tricep Press (Supine)
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Wed
Wed Day 3
Est. 74 min
8 exercises
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Barbell Tricep Press (Supine)
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Fri
Fri Day 26
Est. 60 min
8 exercises
Kettlebell Renegade Row
2 Sets x 28 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 20 Reps
Barbell Front Squat
2 Sets x 20 Reps
Dumbbell Pullover
2 Sets x 20 Reps
Barbell Romanian Deadlift
2 Sets x 20 Reps
Dumbbell Incline Fly With A Twist
2 Sets x 20 Reps
Dip
2 Sets x 20 Reps
Dumbbell Seated Shoulder Press
2 Sets x 20 Reps
Fri
Fri Day 5
Est. 70 min
8 exercises
Barbell Front Squat
3 Sets x 15 Reps
Kettlebell Renegade Row
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 15 Reps
Fri
Fri Day 12
Est. 74 min
8 exercises
Barbell Front Squat
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Kettlebell Renegade Row
4 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Fri
Fri Day 19
Est. 71 min
8 exercises
Barbell Front Squat
5 Sets x 5 Reps
Kettlebell Renegade Row
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Incline Fly With A Twist
5 Sets x 5 Reps
Dumbbell Pullover
5 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 5 Reps
Barbell Romanian Deadlift
5 Sets x 5 Reps
Dip
5 Sets x 5 Reps
Any
ABS
Est. 96 min
6 exercises
Machine Ab Crunch
5 Sets x 20 Reps
Side Bridge
5 Sets
Cable Kneeling Crunch (Rope)
5 Sets x 20 Reps
Air Bike
5 Sets x 30 Reps
Weight Plate Rotation
5 Sets x 20 Reps
Dumbbell Side Bend
5 Sets x 20 Reps
