Full body bulking - JEFIT

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Full body bulking - JEFIT

Full body bulking banner

Full body bulking

AUDIO TIP

Bulking

Advanced

Machine strength

Plan Details

The Full body bulking routine by bolckers is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

A five day bulking workout plan with a different body part each day ideal for a full body bulking workout.

Routine detail

Mon

Arms

Est. 66 min

10 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 15,10,5 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 15,10,5 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 15,10,5 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15,10,5,5 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 15,10,5 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 15,10,5 Reps

EZ Bar Preacher Curl (Reverse Grip) Demonstration

EZ Bar Preacher Curl (Reverse Grip)

3 Sets x 8 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

3 Sets x 8 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 8 Reps

Tue

Back

Est. 66 min

9 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15,10,5,5 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 15,10,5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 15,10,5,5 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 15,10,5 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 15,10,5 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 15,10,5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 15,10,5 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 8 Reps

Wed

Legs and Calves

Est. 55 min

7 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15,10,5 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 15,10,5 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 15,10,5 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 15,10,5 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 15,10,5 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 15,10,5 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

10 Sets x 20,15,10,5,5,5,5,5,5,5 Reps

Thu

Chest

Est. 41 min

6 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 6 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

5 Sets x 15,10,5,5,5 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 15,10,5 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 15,10,5 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Fri

Shoulders

Est. 37 min

6 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

3 Sets x 6 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 15,10,5 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

3 Sets x 15,10,5 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

3 Sets x 15,10,5 Reps