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7 Day Volume / Intensity
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 7 Day Volume / Intensity routine by dcote19 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Chest / Triceps
Est. 0 min
11 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press (Close Grip)
1 Set x 8 Reps
Machine Ab Crunch
1 Set x 8 Reps
Machine Fly
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dip
1 Set x 8 Reps
Leverage Decline Chest Press
1 Set x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Cable Lower Chest Raise
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Barbell Tricep Extension (Supine)
1 Set x 8 Reps
Day 2
Back / Biceps
Est. 0 min
11 exercises
Barbell Deadlift
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Cable Seated Row
1 Set x 8 Reps
Leverage Machine High Row
1 Set x 8 Reps
Leverage Machine Iso Row
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dual Cable Triceps Extension
1 Set x 8 Reps
Cable Rope Lat Pulldown
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Cable Rope Hammer Curl
1 Set x 8 Reps
Machine Ab Crunch
1 Set x 8 Reps
Day 3
Shoulders / Legs
Est. 0 min
12 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Shrug
1 Set x 8 Reps
Dumbbell Seated Side Lateral Raise
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Cable Leg Kickback
1 Set x 8 Reps
Machine Calf Press
1 Set x 8 Reps
Barbell Upright Row
1 Set x 8 Reps
Cable Reverse Fly
1 Set x 8 Reps
Cable Lateral Raise
1 Set x 8 Reps
Machine Ab Crunch
1 Set x 8 Reps
Day 4
Chest / Arms
Est. 0 min
12 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Leverage Incline Chest Press
1 Set x 8 Reps
Machine Fly
1 Set x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Leverage Decline Chest Press
1 Set x 8 Reps
Cable Lower Chest Raise
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Barbell Bench Press (Close Grip)
1 Set x 8 Reps
Cable Rope Hammer Curl
1 Set x 8 Reps
Preacher Curl Machine
1 Set x 8 Reps
Machine Ab Crunch
1 Set x 8 Reps
Day 5
Back / Legs
Est. 0 min
12 exercises
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Cable Pulldown (Underhand)
1 Set x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Shrug
1 Set x 8 Reps
Cable Seated Row
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Cable Leg Kickback
1 Set x 8 Reps
Leverage Machine Iso Row
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Cable Rope Lat Pulldown
1 Set x 8 Reps
Machine Ab Crunch
1 Set x 8 Reps
Day 6
Shoulders / Arms
Est. 0 min
13 exercises
Barbell Military Press
1 Set x 8 Reps
Barbell Shrug
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Barbell Upright Row
1 Set x 8 Reps
Dumbbell Seated Side Lateral Raise
1 Set x 8 Reps
Leverage Shoulder Press
1 Set x 8 Reps
Cable Reverse Fly
1 Set x 8 Reps
Cable Lateral Raise
1 Set x 8 Reps
Preacher Curl Machine
1 Set x 8 Reps
Cable Rope Hammer Curl
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Dip
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Day 7
Legs / Arms
Est. 0 min
13 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Calf Press
1 Set x 8 Reps
Cable Leg Kickback
1 Set x 8 Reps
Cable Rope Hammer Curl
1 Set x 8 Reps
Preacher Curl Machine
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Dip
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Barbell Tricep Extension (Supine)
1 Set x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
