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Advanced Bulk
AUTOPLAYAUDIO TIP
Bulking
Advanced
Barbell
Plan Details
The Advanced Bulk routine by KandieLidiaHill is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This plan is designed for intermediate to advance individuals for the purpose of building muscle. Each exercise, with the exception of a few, should be performed within the 6-8 rep range. If you're able to perform more than 8 repetitions, you should increase the weight. Less weight + more reps = Toning More Weight + less reps = Bulking
Routine detail
Day 1
Back
Est. 50 min
6 exercises
Cable Seated Row
4 Sets x 8 Reps
Wide Grip Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Pull-Up
4 Sets x 15 Reps
Day 2
Legs
Est. 50 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Leg Press Superset
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Day 3
Biceps & Shoulders
Est. 50 min
6 exercises
21
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Curl to Push Downs
4 Sets x 8 Reps
Day 4
Chest & Triceps
Est. 67 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Push-Up
4 Sets x 15 Reps
Day 5
Full Body
Est. 67 min
8 exercises
Row to Overhead Press
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Around the World
4 Sets x 8 Reps
Dumbbell Deep Push-Up
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
112
4 Sets x 8 Reps
Reach Arounds
4 Sets x 8 Reps
