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Galpin Theory
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Galpin Theory routine by mattw13 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Split. 3-2. 25 sets per week per muscle group. Hypertrophy to failure. 72 hour rest.
Routine detail
Day 1
Chest-Shld.3-2
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 10 Reps
Leverage Decline Chest Press
5 Sets x 10 Reps
Leverage Incline Chest Press
5 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
Cable External Rotation
5 Sets x 8 Reps
Day 2
Bi-Tri.3-2
Est. 0 min
6 exercises
Barbell Curl
5 Sets x 8 Reps
Chin-Up (Close Grip)
5 Sets x 8 Reps
Dumbbell Alternating Preacher Curl (Hammer)
5 Sets x 8 Reps
Weighted Tricep Dip
5 Sets x 8 Reps
Machine Tricep Extension
5 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
5 Sets x 8 Reps
Day 3
Leg Back 3-2
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 8 Reps
Day 4
Should Chest 3-2
Est. 0 min
5 exercises
Dumbbell Alternating Front Raise
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Cable Lateral Raise
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable High Cross-Over
5 Sets x 8 Reps
Day 5
Tri Bi 3-2
Est. 0 min
8 exercises
Weighted Tricep Dip
5 Sets x 8 Reps
Cable High Pulley Tricep Extension
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 8 Reps
EZ Bar Curl
5 Sets x 8 Reps
Barbell Reverse Curl
5 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 8 Reps
Day 6
Back-Leg 3-2
Est. 0 min
7 exercises
Weighted Pull-Up
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell Bent-Over Row
5 Sets x 8 Reps
Cable Wood Chop
5 Sets x 8 Reps
Box Jump Multiple Response
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
Day 7
Max Hrt Rate
Est. 0 min
18 exercises
Stationary Bike
8 Sets
Air Bike
4 Sets x 8 Reps
Decline Crunch
5 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 8 Reps
Dumbbell Side Bend
5 Sets x 8 Reps
Cable Wood Chop
5 Sets x 8 Reps
V-Up
4 Sets x 8 Reps
Leg Raise with Hip Thrust
6 Sets x 8 Reps
Windshield Wipers
4 Sets x 8 Reps
Bench Leg Pull-In
5 Sets x 8 Reps
Machine Ab Crunch
6 Sets x 8 Reps
Parallel Bar Hip Raise
6 Sets x 8 Reps
Side Bridge
4 Sets
Weight Plate Russian Twist
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Burpees
4 Sets
Elliptical Training
4 Sets
