Bulking

Advanced

Machine strength

Plan Details

The Bulking routine is a 15 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Back

Est. 39 min

5 exercises

Cable Shoulder Extension

3 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Dumbbell Shoulder Shrug

3 Sets x 20 Reps

Tue

Chest

Est. 45 min

6 exercises

Cable Cross-Over

3 Sets x 12 Reps

Barbell Incline Bench Press

3 Sets x 10 Reps

Smith Machine Decline Bench Press

3 Sets x 10 Reps

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Incline Fly

3 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 15 Reps

Wed

Arms

Est. 54 min

8 exercises

Cable Bicep Curl

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Barbell Preacher Curl

4 Sets x 8 Reps

Dumbbell Seated Bicep Curl

4 Sets x 8 Reps

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Dumbbell Tricep Extension (Floor, Supine)

4 Sets x 8 Reps

Dumbbell Concentration Curl

3 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 15 Reps

Thu

Legs

Est. 36 min

4 exercises

Dumbbell Squat

5 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Barbell Front Squat

3 Sets x 10 Reps

Smith Machine Standing Calf Raise

3 Sets x 10 Reps

Fri

Shoulders

Est. 66 min

10 exercises

Arm Circles

2 Sets x 20 Reps

Dumbbell Cuban Press

2 Sets x 15 Reps

Incline Bench Shrug

4 Sets x 12 Reps

Barbell Shrug

4 Sets x 10 Reps

Cable Upright Row

4 Sets x 10 Reps

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Smith Machine Shoulder Press

4 Sets x 5 Reps

Dumbbell Seated Side Lateral Raise

3 Sets x 12 Reps

Dumbbell One-Arm Bent-Over Reverse Fly

3 Sets x 10 Reps

Weight Plate Front Raise

3 Sets x 10 Reps

Any

Back & Chest

Est. 57 min

8 exercises

Push-Up

2 Sets x 15 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 12 Reps

Cable Cross-Over

3 Sets x 8 Reps

Cable One-Arm Lat Pulldown

3 Sets x 12 Reps

Dumbell Seated Shrug

3 Sets x 15 Reps

Any

Legs

Est. 58 min

7 exercises

Machine Leg Extension

3 Sets x 15 Reps

Dumbbell Goblet Squat

3 Sets x 12 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Donkey Calf Raise

4 Sets x 15 Reps

Bodyweight Calf Raise

3 Sets x 15 Reps

Machine Single-Leg Extension

3 Sets x 15 Reps

Any

Biceps Lt

Est. 39 min

5 exercises

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Barbell Curl

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

Cable One-Arm High Curl

4 Sets x 10 Reps

EZ Bar Curl (Reverse Grip)

3 Sets x 10 Reps

Any

Cardio

Est. 76 min

4 exercises

Elliptical Training

1 Set

Cable Wood Chop

3 Sets x 10 Reps

Hanging Leg Raise

3 Sets x 10 Reps

Stability Ball Crunch

3 Sets x 10 Reps

Any

8/28/17 Legs

Est. 38 min

5 exercises

Barbell Good Morning

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 15 Reps

Machine Single-Leg Extension

4 Sets x 8 Reps

Machine Single-Leg Curl

3 Sets x 8 Reps

Donkey Calf Raise

3 Sets x 15 Reps

Any

Chest #2

Est. 38 min

5 exercises

Cable Cross-Over

3 Sets x 15 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Fly

2 Sets x 10 Reps

Dumbbell Pullover

2 Sets x 10 Reps

Any

Back #2

Est. 55 min

7 exercises

Cable Shoulder Extension

3 Sets x 8 Reps

Dumbbell Incline Bench Row

4 Sets x 10 Reps

Cable V Bar Pulldown

4 Sets x 8 Reps

Cable Seated Row

3 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Machine Lat Pulldown

4 Sets x 10 Reps

Cable Standing Wide Grip Row

4 Sets x 15 Reps

Any

Warm up Shoulders

Est. 15 min

4 exercises

Arm Circles

2 Sets x 15 Reps

Dumbbell Cuban Press

2 Sets x 15 Reps

Posterior Capsule Stretch

2 Sets

Internal Rotation

2 Sets x 15 Reps

Any

Abs

Est. 84 min

6 exercises

Cable Wood Chop

2 Sets x 15 Reps

Hanging Leg Raise

2 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

2 Sets x 15 Reps

Stability Ball Pull-In

2 Sets x 15 Reps

Barbell Seated Twist

2 Sets x 15 Reps

Elliptical Training

1 Set

Any

Back 3

Est. 35 min

5 exercises

Cable Shoulder Extension

3 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Incline Bench Shrug

2 Sets x 15 Reps

Bulking

Featured plans for you