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Bulking
Bulking
Advanced
Machine strength
Plan Details
The Bulking routine by LuqmanHakimNawawi is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Push A
Est. 47 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Thu
Pull A
Est. 47 min
7 exercises
Weighted Pull-Up
3 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Any
Pull B
Est. 46 min
7 exercises
Barbell Rack Pull
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Any
Push B
Est. 65 min
7 exercises
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Any
Leg A
Est. 38 min
6 exercises
Dumbbell Plie Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Any
leg B
Est. 57 min
9 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
