Sunderland Bulking - JEFIT

Sunderland Bulking - JEFIT

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Sunderland Bulking

AUDIO TIP

Bulking

Advanced

Machine strength

Plan Details

The Sunderland Bulking routine by Zach Sunderland is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

An advanced strength and growth training plan loosely based on 5x5 concepts. No repeat workouts per week. Each day focused on a different piece of equipment. Start program at 70% of your 1RM for each exercise, increase roughly 5% each week. Program lasts 10 weeks. Each workout designed to last roughly 60 minutes, including rests.

Routine detail

Mon

Biceps, Shoulders, Forearms

Est. 64 min

6 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 5 Reps

EZ Bar Upright Row Demonstration

EZ Bar Upright Row

5 Sets x 5 Reps

EZ Bar Military Press Demonstration

EZ Bar Military Press

5 Sets x 5 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

5 Sets x 5 Reps

EZ Bar Front Raise Demonstration

EZ Bar Front Raise

5 Sets x 5 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

5 Sets x 5 Reps

Tue

Legs, Back, Triceps

Est. 66 min

6 exercises

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

5 Sets x 5 Reps

EZ Bar Bent-Over Row (Reverse Grip) Demonstration

EZ Bar Bent-Over Row (Reverse Grip)

5 Sets x 5 Reps

EZ Bar Shrug Demonstration

EZ Bar Shrug

5 Sets x 5 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 5 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

5 Sets x 5 Reps

Pull-Up Demonstration

Pull-Up

5 Sets x 5 Reps

Wed

Biceps, Shoulders, Forearms

Est. 67 min

6 exercises

Barbell Front Raise Demonstration

Barbell Front Raise

5 Sets x 5 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 5 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 5 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

5 Sets x 5 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 5 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

5 Sets x 5 Reps

Thu

Legs, Back, Triceps

Est. 66 min

6 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

5 Sets x 5 Reps

Barbell Shrug Demonstration

Barbell Shrug

5 Sets x 5 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 5 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

5 Sets x 5 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 5 Reps

Fri

Biceps, Shoulders, Forearms

Est. 71 min

7 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

5 Sets x 5 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

5 Sets x 5 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 5 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

5 Sets x 5 Reps

Plank Demonstration

Plank

5 Sets

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

5 Sets x 5 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

5 Sets x 5 Reps

Sat

Legs, Back, Triceps

Est. 80 min

8 exercises

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 5 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 5 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

5 Sets x 5 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

5 Sets x 5 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

5 Sets x 5 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

5 Sets x 5 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 5 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps