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Muscle Builder
Bulking
Intermediate
Body
Plan Details
The Muscle Builder routine by TheoTaoMedve is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
10 excercises 4 sets aim for 5-8 reps * alternate abs & cardio with legs and back every week Example - * this week you do abs & cardio twice and legs & abs once * next week you do legs and abs twice and abs and cardio once Monday - Chest & Back Tuesday - Abs & Cardio / Legs & Back Wednesday - Arms Thursday - Legs & Abs / Abs & Cardio Friday - Shoulders & Back Saturday - Abs & Cardio / Legs & Back
Routine detail
Day 1
Chest and Back
Est. 58 min
9 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Pull-Up
4 Sets x 12,10,8,6 Reps
Machine Seated Row
4 Sets x 8 Reps
Day 2
Abs & Cardio
Est. 110 min
9 exercises
Parallel Bar Hip Raise
4 Sets x 16 Reps
Crunch
4 Sets x 16 Reps
Air Bike
4 Sets x 60 Reps
Leg Raise
4 Sets x 16 Reps
Plank
4 Sets
Reverse Crunch
4 Sets x 16 Reps
Leg Pull-In
4 Sets x 16 Reps
Stability Ball Crunch
4 Sets x 16 Reps
Indoor Cycling
1 Set
Day 3
Arms
Est. 61 min
10 exercises
Barbell Curl
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Zottman Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Barbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Day 4
Legs and Abs
Est. 63 min
10 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Crunch
4 Sets x 30 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Weighted Hanging Knee Raise
4 Sets x 20 Reps
Bench Weighted Decline Crunch
4 Sets x 25 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Day 5
Shoulders and Back
Est. 58 min
10 exercises
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Smith Machine Shrug
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Barbell Military Press (Seated)
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Weighted Pull-Up
4 Sets x 12,10,8,6 Reps
Day 6
Abs & Cardio
Est. 110 min
9 exercises
Parallel Bar Hip Raise
4 Sets x 16 Reps
Crunch
4 Sets x 16 Reps
Air Bike
4 Sets x 60 Reps
Leg Raise
4 Sets x 16 Reps
Plank
4 Sets
Reverse Crunch
4 Sets x 16 Reps
Leg Pull-In
4 Sets x 16 Reps
Stability Ball Crunch
4 Sets x 16 Reps
Indoor Cycling
1 Set
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
