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ZHUSTHETICS
Bulking
Advanced
Machine strength
Plan Details
The ZHUSTHETICS routine by NicolasZhu is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Any
OK3
Est. 20 min
5 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Any
OK2
Est. 20 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Any
UK D
Est. 13 min
4 exercises
Barbell Deadlift
4 Sets x 6 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Any
OK
Est. 19 min
5 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Any
UK S
Est. 14 min
4 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Any
UK2 S
Est. 14 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Any
UK2 D
Est. 13 min
4 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
