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Dickerson Ross 2020 Lean Bulking Plan
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Dickerson Ross 2020 Lean Bulking Plan routine by littlebiff03 is a 20 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Strength - Push A
Est. 65 min
6 exercises
Barbell Bench Press
6 Sets x 7 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Day 2
Strength - Pull A
Est. 59 min
6 exercises
Barbell Bent-Over Row
6 Sets x 7 Reps
Pull-Up
5 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Upper Row
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Day 3
Strength - Legs A
Est. 86 min
8 exercises
Barbell Squat
6 Sets x 7 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 20 Reps
Machine Calf Raise
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Day 4
Strength - Push B
Est. 58 min
6 exercises
Barbell Military Press
6 Sets x 7 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Cable Cross-Over
4 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Day 5
Strength - Pull B
Est. 62 min
7 exercises
Weighted Pull-Up
6 Sets x 7 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Upper Row
4 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 6
Strength - Legs B
Est. 77 min
6 exercises
Barbell Squat
6 Sets x 7 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 20 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Day 8
Hypertrophy - Chest
Est. 57 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Day 9
Hypertrophy - Back
Est. 72 min
8 exercises
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Pull-Up
5 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Standing Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 10
Hypertrophy - Abs 2
Est. 53 min
5 exercises
Hanging Leg Raise
4 Sets x 15 Reps
Decline Bench Olympic Bar Crunch
4 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 40 Reps
Cable Crunch Kneeling Rotation
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Day 11
Hypertrophy - Legs
Est. 81 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 20 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Day 12
Hypertrophy - Shoulders
Est. 52 min
6 exercises
Seated Olympic Bar Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 10 Reps
Day 13
Hypertrophy - Arms A
Est. 59 min
8 exercises
Weighted Tricep Dip
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Day 13
Hypertrophy - Arms B
Est. 66 min
8 exercises
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Day 14
ABS 3 - Cardio Abs
Est. 45 min
5 exercises
Decline Oblique Crunch
4 Sets x 24 Reps
Cross Body Crunch
4 Sets x 30 Reps
Leg Raise
4 Sets x 12 Reps
Bench Leg Raise (Supine)
4 Sets x 15 Reps
Mountain Climber
4 Sets x 30 Reps
Day 14
Abs 1
Est. 47 min
5 exercises
Decline Bench Olympic Bar Crunch
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Cable Crunch Kneeling Rotation
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Day 15
GVT - Chest
Est. 59 min
6 exercises
Dumbbell Incline Bench Press
10 Sets x 10 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Day 16
GVT - Back
Est. 39 min
5 exercises
Cable Lat Pulldown (Wide Grip)
10 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Upper Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Day 17
GVT - Legs and Calves
Est. 39 min
5 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Day 18
GVT - Shoulders & Traps
Est. 38 min
5 exercises
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Barbell Upright Row
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Day 19
GVT - Arms
Est. 63 min
7 exercises
Cable Shoulder Extension
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
EZ Bar Curl
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
