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Ryan Humiston Full Gym
AUTOPLAY
Bulking
Intermediate
Machine strength
Plan Details
The Ryan Humiston Full Gym routine by AmelLjaljic is a 27 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Day 1
Wk 1 ~ Arms
Est. 0 min
9 exercises
Cable Tricep Pushdown (Rope)
2 Sets x 100 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 20 Reps
Cable Standing Curl
2 Sets x 100 Reps
EZ bar reverse preacher curl
3 Sets x 20 Reps
Barbell Bicep Drag Curl
3 Sets x 20 Reps
Dumbbell Incline Tricep Extension
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 20 Reps
Day 2
Wk 1 ~ Shoulders
Est. 0 min
9 exercises
Bus drivers
2 Sets x 100 Reps
Side laterals machine
2 Sets x 61 Reps
Cable Reverse Fly
2 Sets x 20 Reps
Rear Delt cable fly high McDonald’s
2 Sets x 20 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Straight Bar Cable Front Raise
9 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 20 Reps
Rear delt high 45 degree down
2 Sets x 20 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 20 Reps
Day 3
Wk 1 ~ Back
Est. 0 min
8 exercises
Leverage Machine Iso Row
2 Sets x 100 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Double handle bent over seated cable rows
3 Sets x 20 Reps
Seated Cable Mid Trap Shrug
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 20 Reps
Dumbbell Rear Delt Row
3 Sets x 20 Reps
Seated shrug
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Day 4
Wk 1 ~ Chest
Est. 0 min
6 exercises
Cable Cross-Over
1 Set x 100 Reps
Cable Lower Chest Raise
1 Set x 100 Reps
Machine Fly
3 Sets x 41 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 20 Reps
Day 5
Wk 1 ~ Legs
Est. 0 min
8 exercises
Machine Leg Extension
6 Sets x 50,60,70,80,90,100 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 20 Reps
Machine Leg Press (Wide Stance)
3 Sets x 20 Reps
Barbell Sumo Deadlift
4 Sets x 10,8,20,20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 60 Reps
Tibialis machine
4 Sets x 99 Reps
Day 6
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 7
Wk 2 Giant Sets
Est. 0 min
0 exercises
This day is empty
Day 8
Wk 2 ~ Arms
Est. 0 min
10 exercises
Cable Reverse Curl
4 Sets x 20 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 20 Reps
Cable Bicep Curl
4 Sets x 20 Reps
Cable Drag Curl
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 90 Reps
Push-Up (Close Hand)
4 Sets x 99 Reps
EZ Bar Close Grip Curl
3 Sets x 20 Reps
Barbell Bicep Drag Curl
3 Sets x 20 Reps
Ez bar seated French press
3 Sets x 20 Reps
45* skull crushers
3 Sets x 20 Reps
Day 9
Wk 2 ~ Shoulders
Est. 0 min
5 exercises
Machine Reverse Fly
4 Sets x 60 Reps
High Rope Rotations
4 Sets x 20 Reps
Rope Front Raise with Separation
4 Sets x 20 Reps
Around the World
4 Sets x 40 Reps
Dumbbell Lateral Raise
12 Sets x 20,20,20,1,20,20,20,1,20,20,20,20 Reps
Day 10
Wk 2 ~ Back
Est. 0 min
10 exercises
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 20 Reps
Lat pulldown medium grip
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Cable trap pulls wide grip
4 Sets x 20 Reps
Bent over cable lat row
4 Sets x 20 Reps
Bent over cable lat row w/ extension at top
4 Sets x 20 Reps
Cable Seated Row
4 Sets x 20 Reps
Seated Cable Mid Trap Shrug
4 Sets x 20 Reps
Barbell Shrug
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 20 Reps
Day 11
Wk 2 ~ Chest /Abs
Est. 0 min
12 exercises
Barbell Incline Bench Press
4 Sets x 20 Reps
Coffin Press
4 Sets x 20 Reps
Push-Up (Wide Hand)
4 Sets x 20 Reps
Push-Up
4 Sets x 20 Reps
Dumbbell Bench Press
4 Sets x 20 Reps
Barrel Press
4 Sets x 20 Reps
Dumbbell Fly
4 Sets x 40 Reps
Cable Cross-Over
3 Sets x 20 Reps
Cable Mid Chest Crossover
3 Sets x 40 Reps
Cable Lower Chest Raise
3 Sets x 20 Reps
Decline Crunch
6 Sets x 99 Reps
Decline Bench Weighted Twist
3 Sets x 99 Reps
Day 12
Wk 2 ~ Legs
Est. 0 min
8 exercises
Hack Squat
3 Sets x 40 Reps
Hack Squat (Narrow Stance)
3 Sets x 40 Reps
Machine Leg Extension
2 Sets x 30,15 Reps
Machine Leg Curl (Prone)
4 Sets x 40 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 20 Reps
Bodyweight Walking Lunge
4 Sets x 20 Reps
Back Hyperextension
4 Sets x 30 Reps
Smith Machine Calf Raises
4 Sets x 80 Reps
Day 13
Wk 2 ~ Rest
Est. 0 min
0 exercises
This day is empty
Day 14
Wk 3 ~ Time of Death
Est. 0 min
0 exercises
This day is empty
Day 15
Wk 3 ~ Arms
Est. 0 min
6 exercises
Cable Bicep Curl
6 Sets x 20 Reps
Ez bar seated French press
6 Sets x 20 Reps
Cable Rope Hammer Curl
6 Sets x 20 Reps
Cable Shoulder Extension
6 Sets x 20 Reps
EZ Bar Close Grip Curl
6 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 20 Reps
Day 16
Wk 3 ~ Shoulders
Est. 0 min
9 exercises
Dumbbell Seated Side Lateral Raise
9 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Dumbbell Lateral Raise
9 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Machine Reverse Fly
4 Sets x 20 Reps
Bus drivers
4 Sets x 99 Reps
Dumbbell Bent-Over Raise
3 Sets x 20 Reps
Rotations of Arnolds
3 Sets x 15 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 20 Reps
Day 17
Wk 3 ~ Back
Est. 0 min
5 exercises
Cable V Bar Pulldown
1 Set
Barbell Bent-Over Row
9 Sets x 10,10,20,10,10,20,10,10,20 Reps
Hyper Extension DB Rows
4 Sets x 20 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
One arm row (elbow out)
3 Sets x 15 Reps
Day 18
Wk 3 ~ Chest / Abs
Est. 0 min
8 exercises
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 99 Reps
Incline Coffin Press
3 Sets x 20 Reps
Machine Fly
3 Sets x 20 Reps
Cable Mid Chest Crossover
2 Sets x 20 Reps
Dumbbell Deep Push-Up
3 Sets x 99 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
V-Up
2 Sets x 50 Reps
Day 19
Wk 3 ~ Legs
Est. 0 min
6 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 15 Reps
Barbell Squat
3 Sets x 20 Reps
Machine Seated Calf Raise
1 Set
Barbell Lunge
3 Sets x 20 Reps
Day 20
Wk 3 ~ Rest
Est. 0 min
0 exercises
This day is empty
Day 21
Wk 4 ~ Greatest Hits
Est. 0 min
0 exercises
This day is empty
Day 22
Wk 4 ~ Arms
Est. 0 min
14 exercises
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 20 Reps
Push-Up
3 Sets x 99 Reps
Cable Bicep Curl
2 Sets x 100 Reps
Barbell Bench Press (Close Grip)
3 Sets x 99 Reps
Cable Reverse Curl
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 90 Reps
45* skull crushers
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Cable Drag Curl
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 100 Reps
Ez bar seated French press
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Cable Bicep Curl
3 Sets x 20 Reps
Day 23
Wk 4 ~ Shoulders
Est. 0 min
9 exercises
Cable Side Lateral Thumbs Up
3 Sets x 20 Reps
Reverse Grip Barbell Press
4 Sets x 20 Reps
Rear Delt cable fly high McDonald’s
3 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 60 Reps
Around The World Incline Bench Rear Delt Focus
4 Sets x 20 Reps
Around The World Incline Bench Front Delt Focus
4 Sets x 20 Reps
Bus drivers
2 Sets x 100 Reps
Cable Reverse Fly
3 Sets x 20 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 20 Reps
Day 24
Wk 4 ~ Back
Est. 0 min
5 exercises
T Bar Row
2 Sets x 100 Reps
Dumbbell Shoulder Shrug
1 Set x 100 Reps
Cable V Bar Pulldown
15 Sets x 10 Reps
Dumbbell One-Arm Row
10 Sets x 10 Reps
Barbell Deadlift
3 Sets x 30 Reps
Day 25
Wk 4 ~ Chest / Abs
Est. 0 min
11 exercises
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Bench Dip
3 Sets x 99 Reps
Hanging Knee Raise
2 Sets x 50 Reps
Decline barrel press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 99 Reps
Machine Fly
3 Sets x 60 Reps
Barrel Press
3 Sets x 99 Reps
Cable Cross-Over
1 Set x 100 Reps
Incline Coffin Press
3 Sets x 20 Reps
Push-Up
3 Sets x 99 Reps
Cable Lower Chest Raise
1 Set x 100 Reps
Day 26
Wk 4 ~ Legs
Est. 0 min
9 exercises
Machine Seated Calf Raise
3 Sets x 45 Reps
Barbell Squat
1 Set x 100 Reps
Machine Leg Extension
6 Sets x 50,60,70,80,90,100 Reps
Hack Squat
3 Sets x 40 Reps
Barbell Sumo Deadlift
3 Sets x 20 Reps
Hack Squat (Narrow Stance)
3 Sets x 40 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Tibialis machine
3 Sets x 15 Reps
Bodyweight Walking Lunge
1 Set x 180 Reps
Day 27
Wk 4 ~ Rest
Est. 0 min
0 exercises
This day is empty
