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Bulking
Bulking
Intermediate
Machine strength
Plan Details
The Bulking routine by Antonio P is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Triceps
Est. 76 min
10 exercises
Barbell Bench Press
6 Sets x 8,6,6,6,6,6 Reps
Barbell Decline Bench Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 6 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
1 Set
Stability Ball Cable Fly
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 6 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Day 2
Legs & Calves
Est. 51 min
6 exercises
Barbell Squat
6 Sets x 10 Reps
Barbell Front Squat
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Day 3
Back & Biceps
Est. 67 min
8 exercises
Barbell Deadlift
6 Sets x 12,10,8,6,6,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Row
4 Sets x 6 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Day 4
Shoulders & Core
Est. 54 min
7 exercises
Barbell Military Press
5 Sets x 6 Reps
Dumbbell Seated Shoulder Press
5 Sets x 6 Reps
Barbell Upright Row
3 Sets x 8 Reps
Landmine Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 6 Reps
