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bigcahoonas rapid bulking
Bulking
Advanced
Machine strength
Plan Details
The bigcahoonas rapid bulking routine by bigcahoonas76 is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This program is based on the training concept called periodization. Periodization is the method of changing up your training at specified time points. The very first periodized scheme to be used with weights is called Linear Periodization (also known as Classc Periodization). That simply means that you start with light weight and high reps and as the program progresses the weights used get heavier and heavier and the reps completed per set get fewer and fewer. Most periodized programs take many months to complete. Many last anywhere from 4 to 12 months to complete the cycle. But this periodized program utilizes a concept known as microcycles. Where a typical linear periodized scheme might stick with the same weight and rep range for a month or longer, the micro cycles change up the weight and rep ranges every week. - Rest-pause set should be used for the last set of each exercise. - The weight chosen should be kept FOR ALL sets of a determined exercise. Choose a weight that allows you to complete the proposed number of reps and sets, including the rest-pause. Do not decrease to weight for the rest-pause phase of the exercise.
Routine detail
Mon
Phase 1: Week 2: Workout 1: Chest, Triceps and Calves
Est. 120 min
15 exercises
Machine Fly
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 11 Reps
Barbell Incline Bench Press
3 Sets x 11 Reps
Dumbbell Incline Fly
3 Sets x 11 Reps
Cable Cross-Over
3 Sets x 11 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 11 Reps
Barbell Tricep Extension (Supine)
3 Sets x 11 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 11 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Machine Calf Raise
4 Sets x 20 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 10 Reps
Mon
incline chest
Est. 178 min
17 exercises
Smith Machine Bench Press
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Stability Ball Cable Fly
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 10 Reps
Cable Incline Press
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Incline One-Arm Fly
3 Sets x 10 Reps
Dumbbell Incline One-Arm Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Straight Arm Crossover
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Cable Incline Press
3 Sets x 10 Reps
Indoor Cycling
1 Set
Mon
Phase 1: Week 1: Workout 1: Chest, Triceps, Calves
Est. 240 min
35 exercises
Barbell Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Machine Fly
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Barbell Reverse Tricep Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 25 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Cable Incline Fly
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Cable Reverse Preacher Curl
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Cable Wrist Curl (Reverse Grip)
3 Sets x 10 Reps
Cable Flat Bench Fly
3 Sets x 10 Reps
Cable Incline Pulldown (Supine)
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Barbell One-Arm Floor Press
3 Sets x 10 Reps
Dynamic Chest Stretch
3 Sets x 10 Reps
Leverage Chest Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Tue
Phase 1: Week 1: Workout 2: Back, Biceps, Abs
Est. 240 min
40 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable Seated Overhead Curl
3 Sets x 8 Reps
Cable Seated Overhead Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
diverging seated row
3 Sets x 10 Reps
back extension
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Oblique Crunch
3 Sets x 30 Reps
Cable Deadlift
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Smith Machine Deadlift
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Tue
Phase 1: Week 2: Workout 2: Back, Biceps and Abs
Est. 240 min
35 exercises
Dumbbell Bent-Over Row
4 Sets x 11 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 11 Reps
Cable V Bar Pulldown
3 Sets x 11 Reps
Cable Shoulder Extension
3 Sets x 11 Reps
Cable One-Arm Bicep Curl
3 Sets x 11 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Curl
4 Sets x 11 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Leg Raise
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Cat Stretch
3 Sets x 10 Reps
Stability Ball Lat Stretch (Side lying)
3 Sets
Barbell Deadlift
3 Sets x 10 Reps
Bicep Stretch
3 Sets x 10 Reps
Stability Ball Low Back Stretch
3 Sets
Barbell Clean Deadlift
3 Sets x 10 Reps
Stability Ball Back Stretch
3 Sets
Smith Machine Bicep Curl
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Dynamic Back Stretch
3 Sets x 10 Reps
Seated Trunk Rotation
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Bicep Curl (Supine)
3 Sets x 10 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Thu
Phase 1: Week 1: Workout 3: Shoulders, Traps, Calves
Est. 152 min
19 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Cable Rear Lateral Raise
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 15 Reps
Band Lateral Raise
3 Sets x 10 Reps
Smith Machine Deltoid Row
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Thu
Phase 1: Week 2: Workout 3: Shoulders, Traps Calves
Est. 73 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 11 Reps
Barbell Shoulder Press
3 Sets x 11 Reps
Dumbbell Shoulder Shrug
4 Sets x 11 Reps
Barbell Shrug
3 Sets x 11 Reps
Cable Rear Lateral Raise
3 Sets x 11 Reps
Cable Front Raise
3 Sets x 11 Reps
Dumbbell Lateral Raise
3 Sets x 11 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Fri
Phase 1: Week 1: Workout 4: Legs and abs
Est. 240 min
34 exercises
Sissy Squat
3 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
Barbell Single-Leg Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 15 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Crunch
3 Sets x 30 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Leg Raise
3 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Windshield Wipers
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Hanging Knee Raise (Rotational)
3 Sets x 10 Reps
Smith Machine Bench Squat
3 Sets x 10 Reps
Hanging Knee Raise Rotation
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Hack Squat (Narrow Stance)
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Fri
Phase 1: Week 2: Workout 4: Legs and abs
Est. 68 min
9 exercises
Machine Leg Extension
3 Sets x 11 Reps
Barbell Squat
4 Sets x 11 Reps
Machine Leg Press
3 Sets x 11 Reps
Barbell Romanian Deadlift
4 Sets x 11 Reps
Machine Leg Curl (Prone)
3 Sets x 11 Reps
Leg Raise
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Side Bridge
3 Sets
Machine Calf Raise
3 Sets x 10 Reps
