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DIY
Bulking
Advanced
Machine strength
Plan Details
The DIY routine by phoupe is a 14 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Week 4 Legs / Calves
Est. 61 min
6 exercises
Barbell Front Squat
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Mon
Week 1 DL 5x5 max
Est. 41 min
3 exercises
Barbell Sumo Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 5 Reps
Mon
Week 2 Bench 5x5 Max
Est. 37 min
4 exercises
Dumbell Squeeze Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dip
4 Sets x 10 Reps
Mon
Week 3 Squat 5x5 Max
Est. 26 min
2 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Lunge
4 Sets x 10 Reps
Tue
Week 4 Back
Est. 64 min
7 exercises
T Bar Row
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Decline Crunch
3 Sets x 8 Reps
Tue
Week 3 Back
Est. 57 min
6 exercises
T Bar Row
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Tue
Week 1 Chest / Biceps
Est. 66 min
7 exercises
Leverage Incline Chest Press
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Tue
Week 2 Shoulders / Traps / Triceps
Est. 63 min
6 exercises
Machine Deltoid Raise
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Wed
Week 1 Shoulders / Traps / Triceps
Est. 72 min
7 exercises
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Wed
Week 3 Chest / Biceps
Est. 78 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Wed
Week 4 Chest / Biceps
Est. 76 min
8 exercises
Dumbell Squeeze Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Machine Inner Chest Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Thu
Week 4 Shoulders / Traps / Triceps
Est. 65 min
6 exercises
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
EZ Bar French Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Thu
Week 3 Shoulders / Traps / Triceps
Est. 68 min
7 exercises
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
EZ Bar French Press
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Cable Rope Deltoid Row
4 Sets x 10 Reps
Machine Dip
2 Sets x 10 Reps
Thu
Week 1 Legs / Calves
Est. 56 min
6 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Cable Kneeling Crunch
4 Sets x 10 Reps
