Loading...
Ultimate GainZ
Bulking
Advanced
Barbell
Plan Details
The Ultimate GainZ routine by Nerad is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The road to Gainz starts right here!
Routine detail
Mon
Chest and Triceps GainZ
Est. 116 min
14 exercises
Barbell Bench Press
6 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 15 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dip
3 Sets x 20 Reps
Tue
P90x Ab GainZ
Est. 36 min
11 exercises
In & Outs
1 Set x 25 Reps
Air Bike
1 Set x 25 Reps
Crunchy Frogs
1 Set x 25 Reps
Cross Leg/Wide Leg Sit Ups
1 Set x 25 Reps
Scissor Kick
1 Set x 25 Reps
Hip Rock'n Raises
1 Set x 25 Reps
Pulse Ups
1 Set x 25 Reps
V-Up/Roll-Up Combo
1 Set x 26 Reps
Oblique V-Ups
2 Sets x 25 Reps
Leg Climbs
2 Sets x 12 Reps
Mason Twists
1 Set x 50 Reps
Tue
Back and Bicep GainZ
Est. 75 min
24 exercises
Wide Front Pull Ups
1 Set x 25 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
EZ Bar Curl
1 Set x 21 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 10 Reps
Switch Grip Pull Ups
1 Set x 14 Reps
Elbow Out Lawnmower
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 12 Reps
Dumbbell One-Arm Preacher Curl
1 Set x 12 Reps
Corn Cob Pull Ups
1 Set x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 10 Reps
Open Arm Curls
1 Set x 10 Reps
Static Arm Curls
1 Set x 8 Reps
Rope Pull Ups
1 Set x 16 Reps
Congdon Locomotives
1 Set x 20 Reps
Corkscrew Curls
1 Set x 10 Reps
Barbell Concentration Curl (Close Grip)
1 Set x 10 Reps
Chin-Up with Knee Raise
1 Set x 16 Reps
Back Flys
1 Set x 10 Reps
Curl Up/Hammer Down
1 Set x 10 Reps
Dumbbell Hammer Curl
1 Set x 10 Reps
Pull-Up
1 Set x 12 Reps
Superman
5 Sets
In/Out Hammer Curls
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Wed
Leg GainZ
Est. 76 min
8 exercises
Barbell Squat
6 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Thu
Shoulder and Abs GainZ
Est. 97 min
17 exercises
Hanging Leg Raise
2 Sets x 15 Reps
Windshield Wipers
2 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dragon Flag
2 Sets x 20 Reps
Weight Plate Rotation
2 Sets x 25 Reps
Dumbbell Reverse Fly (Prone)
4 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Seated Alternating Front Raise
2 Sets x 10 Reps
Decline Oblique Crunch
2 Sets x 20 Reps
Barbell Press Sit-Up
2 Sets x 20 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Hanging Knee Raise Rotation
2 Sets x 15 Reps
Hanging Knee Raise (Rotational)
2 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Fri
Chest and Back P90x GainZ
Est. 83 min
24 exercises
Push-Up
1 Set x 100 Reps
Wide Front Pull Ups
1 Set x 25 Reps
Military Push Ups
1 Set x 35 Reps
Chin-Up with Knee Raise
1 Set x 16 Reps
Push-Up (Wide Hand)
1 Set x 35 Reps
Close Grip Overhand Pull Ups
1 Set x 14 Reps
Elevated Push-Up
1 Set x 35 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Push-Up (Close Hand)
1 Set x 25 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Dive Bomber Pushups
1 Set x 9 Reps
Back Flys
1 Set x 10 Reps
Wide Front Pull Ups
1 Set x 16 Reps
Push-Up
1 Set x 55 Reps
Chin-Up with Knee Raise
1 Set x 15 Reps
Military Push Ups
1 Set x 30 Reps
Close Grip Overhand Pull Ups
1 Set x 12 Reps
Push-Up (Wide Hand)
1 Set x 30 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Elevated Push-Up
1 Set x 30 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Push-Up (Close Hand)
1 Set x 25 Reps
Back Flys
1 Set x 10 Reps
Dive Bomber Pushups
1 Set x 8 Reps
Sat
Deadlift GainZ
Est. 82 min
8 exercises
Barbell Deadlift
5 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Barbell Side Split Squat
3 Sets x 10 Reps
Hack Squat (Reverse Position)
4 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 20 Reps
