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Winter Bulk
Bulking
Intermediate
Machine strength
Plan Details
The Winter Bulk routine by tstimetz is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Back
Est. 93 min
9 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Day 2
Legs and Abs
Est. 92 min
10 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 8 Reps
Weighted Side Bend
4 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Parallel Bar Hip Flexion
4 Sets x 8 Reps
Day 3
Arms
Est. 81 min
8 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Day 4
Chest and Shoulder
Est. 82 min
8 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Day 5
Back and Legs
Est. 107 min
12 exercises
Machine Leg Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
