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Justin's routine
Bulking
Advanced
Machine strength
Plan Details
The Justin's routine routine by JustinKnellinger is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
3 days in a row on weight training with high reps of 12 to 15 then do h.i.t cardio on day off
Routine detail
Day 1
Push A
Est. 68 min
11 exercises
Kettlebell Arnold Press
3 Sets x 8 Reps
dumbbell bench press with bands
3 Sets x 8 Reps
svend press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
barbell standing push press
4 Sets x 15 Reps
Clap Push-Up
3 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 2
Pull A
Est. 72 min
9 exercises
T Bar Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Preacher Hammer Curl
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
6 Sets x 8 Reps
Back Hyperextension
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Day 3
Legs A
Est. 48 min
7 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Day 4
h.i.t
Est. 63 min
2 exercises
Rowing
1 Set
Jump Rope
1 Set
Day 5
Push B
Est. 88 min
12 exercises
Leverage Decline Chest Press
4 Sets x 12 Reps
Kettlebell Arnold Press
4 Sets x 12 Reps
dumbbell bench press with bands
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Air Bike
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Plank
4 Sets
Day 6
Pull B
Est. 69 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Deadlift
4 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Day 7
Legs B
Est. 66 min
10 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
6 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Plank
3 Sets
Day 8
h.i.t
Est. 63 min
2 exercises
Rowing
1 Set
Step Machine
1 Set
