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Bulking
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
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
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
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
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
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
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
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
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
