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Bulking Routine
Bulking
Advanced
Barbell
Plan Details
The Bulking Routine routine by Izzeddin Dajani is a 14 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
4x6
Est. 61 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Shoulder Press
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Deadlift
1 Set x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Weighted Tricep Dip
4 Sets x 6 Reps
Day 2
100-REP
Est. 18 min
6 exercises
Barbell Squat
5 Sets x 30,25,20,15,10 Reps
Reverse-Grip Barbell Bench Press
5 Sets x 30,25,20,15,10 Reps
Barbell Press Behind Neck
5 Sets x 30,25,20,15,10 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 30,25,20,15,10 Reps
EZ Bar Curl
5 Sets x 30,25,20,15,10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 30,25,20,15,10 Reps
Day 3
REST
Est. 0 min
0 exercises
This day is empty
Day 4
Chest, Calves and Biceps
Est. 53 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 8,10,10,12 Reps
Dumbbell Fly
4 Sets x 8,10,10,12 Reps
Dumbbell Decline Bench Press
4 Sets x 8,10,10,12 Reps
Cable Incline Fly
4 Sets x 8,10,10,12 Reps
Smith Machine Calf Raise
4 Sets x 10,12,12,15 Reps
Machine Seated Calf Raise
4 Sets x 10,12,12,15 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 8,10,10,12 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 8,10,10,12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8,10,10,12 Reps
Day 5
Back, Hamstrings and Triceps
Est. 58 min
10 exercises
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8,10,10,12 Reps
Cable Rope Seated Row
4 Sets x 8,10,10,12 Reps
Machine Lat Pulldown
4 Sets x 8,10,10,12 Reps
Leverage Machine Iso Row
4 Sets x 8,10,10,12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8,10,10,12 Reps
Machine Kneeling Leg Curl
4 Sets x 8,10,10,12 Reps
Machine Hip Abduction
4 Sets x 8,10,10,12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8,10,10,12 Reps
Dumbbell Seated Tricep Press
4 Sets x 8,10,10,12 Reps
Cable Shoulder Extension
4 Sets x 8,10,10,12 Reps
Day 6
Shoulders, Quadriceps and Forearms
Est. 52 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8,10,10,12 Reps
Dumbbell Front Incline Raise
4 Sets x 8,10,10,12 Reps
Cable Rope Face Pull
4 Sets x 8,10,10,12 Reps
Seated Dumbbell Shoulder Shrug
4 Sets x 10,12,12,15 Reps
Machine Leg Press
4 Sets x 8,10,10,12 Reps
Dumbbell Lunge
4 Sets x 8,10,10,12 Reps
Machine Leg Extension
4 Sets x 8,10,10,12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10,12,12,15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 10,12,12,15 Reps
Day 7
REST
Est. 0 min
0 exercises
This day is empty
Day 8
4x6
Est. 59 min
7 exercises
Barbell Deadlift
4 Sets x 6 Reps
Reverse-Grip Barbell Bench Press
4 Sets x 6 Reps
Barbell Press Behind Neck
4 Sets x 6 Reps
Weighted Pull-Up
4 Sets x 6 Reps
Barbell Squat
1 Set x 6 Reps
EZ Bar Curl
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Day 9
100-REP
Est. 19 min
6 exercises
Barbell Squat
5 Sets x 30,25,20,15,10 Reps
Barbell Bench Press
5 Sets x 30,25,20,15,10 Reps
Barbell Shoulder Press
5 Sets x 30,25,20,15,10 Reps
Barbell Bent-Over Row
5 Sets x 30,25,20,15,10 Reps
Barbell Curl
5 Sets x 30,25,20,15,10 Reps
Weighted Tricep Dip
5 Sets x 30,25,20,15,10 Reps
Day 10
REST
Est. 0 min
0 exercises
This day is empty
Day 11
Chest, Calves and Biceps
Est. 53 min
9 exercises
Dumbbell Incline Fly
4 Sets x 8,10,10,12 Reps
Dumbbell Bench Press
4 Sets x 8,10,10,12 Reps
Dumbbell Decline Fly
4 Sets x 8,10,10,12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 8,10,10,12 Reps
Machine Seated Calf Raise
4 Sets x 10,12,12,15 Reps
Smith Machine Calf Raise
4 Sets x 10,12,12,15 Reps
Barbell Preacher Curl
4 Sets x 8,10,10,12 Reps
Cable Bicep Curl
4 Sets x 8,10,10,12 Reps
Dumbbell Concentration Curl
4 Sets x 8,10,10,12 Reps
Day 12
Back, Hamstrings and Triceps
Est. 58 min
10 exercises
Dumbbell One-Arm Row
4 Sets x 8,10,10,12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8,10,10,12 Reps
T Bar Row
4 Sets x 8,10,10,12 Reps
Cable Shoulder Extension
4 Sets x 8,10,10,12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8,10,10,12 Reps
Machine Seated Leg Curl
4 Sets x 8,10,10,12 Reps
Machine Hip Adduction
4 Sets x 8,10,10,12 Reps
EZ Bar Incline Close Grip Skull Crusher
4 Sets x 8,10,10,12 Reps
Decline Close-Grip Barbell Bench Press
4 Sets x 8,10,10,12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8,10,10,12 Reps
Day 13
Shoulders, Quadriceps and Forearms
Est. 52 min
9 exercises
Dumbbell Seated Side Lateral Raise
4 Sets x 8,10,10,12 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 8,10,10,12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8,10,10,12 Reps
Barbell Shrug
4 Sets x 8,10,10,12 Reps
Barbell Squat
4 Sets x 8,10,10,12 Reps
Dumbbell Lunge
4 Sets x 8,10,10,12 Reps
Machine Leg Extension
4 Sets x 8,10,10,12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10,12,12,15 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 10,12,12,15 Reps
Day 14
REST
Est. 0 min
0 exercises
This day is empty
